Whether you’re starting for the very first time or have tried every type of weight loss solution for the hundredth time, there are ways to prepare yourself to improve your chances of success. Hi! I’m Dr. Brian Yeung, a naturopathic doctor in Toronto. Based on my experiences treating hundreds of weight loss patients here are 5 steps you can take before starting your own weight loss journey.
1.) Set proper expectations.
Realize that weight loss will be a journey. It will take time. It took time for your body to put on the weight, and it will take time for it to come off.
Weight loss is rarely a linear event. It’s usually fastest when you’re just starting a weight loss protocol, maybe 2-4 pounds per week, or even more for some, but expect it to slow down and become harder to maintain weight loss as you continue to lose weight. When that happens differs greatly between individuals but understand that this is a normal reaction from your body. Your body changes as you lose weight, and essentially is becoming acclimated to the initial weight loss protocol you started with.
You will need to work harder and expect potentially slower results as you lose more and more weight.
This is not a failure on your part, it’s to be expected. A 5 lb weight loss in the first week should be celebrated just as much as a 1 lb loss in the 18th week. As long as your overall weight trajectory is downwards, you’re still on track! 2.) Be prepared for failure.
A common characteristic of yo-yo dieters is the all or none mindset. That is, if you start a weight loss protocol, you have to go all the way, as hard as you can, otherwise, it’s not worth doing it all, and if they make a mistake or fall for temptation, they may feel extremely guilty about it and simply give up trying at all. While this mindset may be helpful for some people to temporarily lose weight quickly in the short term, it tends to cause most people issues with maintaining weight loss in the long term, as it creates this cycle of dieting hard, then giving in to temptation, and giving up, then regaining the weight again, and then dieting hard again to try to lose the weight that was gained. It creates an unhealthy relationship with food and causes additional anxiety and stress whenever you eat.
Be prepared to fail, and rather than dreading it or feeling guilty about it, look at it as a way to learn.
Failure can be quite helpful at identifying personal weaknesses so that in your future weight loss protocols you are able to plan for and overcome the same issues that caused you to fail. Don’t lose sight of the big picture. 3.) Identify and deal with weaknesses. This is information you may not have right away but will be important to collect as you begin your weight loss protocol.
You may have some ideas based on your known eating habits. Things like being prone to snacking or being an emotional eater. If you’ve been losing weight for a while, you should have an idea about what parts of your weight loss journey are most challenging to you. You’ll likely get most of this information out of your failures, particularly what it is that caused you to fail or fall off your diet.
Once you’ve identified these problems you’ll need to create or find strategies to mitigate these issues.
For example, if you find yourself idle snacking way too often, remove all those snacks from your house to help you control yourself. If you never seem to have enough time to cook proper healthy meals, find a meal plan that’s easy for you to prep one day and then store it for the rest of the week. The more weaknesses you can identify and plan to deal with the easier your weight loss journey becomes. 4.) Get social support.
Surround yourself with positive support and don’t be afraid to let your friends and family know what you’re trying to do. Join an interactive online weight-loss community to share stories and talk about challenges. Look for forums specifically tailored to your situation, like if you’re a diabetic, look for a forum of diabetics trying to lose weight, or if you’re trying to follow the ketogenic diet, join a forum of ketogenic dieters. I highly recommend you actually communicate and interact with the community, as it offers a much better level of support than being a passive observer and simply reading about it.
It’s important to find individuals that are supportive and knowledgeable of your weight loss journey, as they help keep you on track, identify challenges you may face, and offer valuable tips and life experience.
5.) Use the right tools. There are a whole plethora of tools and weight loss aids you can use to make your journey smoother, everything from calorie or food tracking apps to supplements to vitamin and nutrient injection therapies to weight-loss surgeries. Figuring out which ones work well for you can be almost as important as finding a diet that works for you. For example, if you need a more systematic approach to weight loss or have less experience losing weight, tracking apps or dietary plans may be helpful.
If you’re feeling tired all the time and your body is having trouble burning fat, Vitamin Injection Therapies may help boost your sluggish metabolism. Understand that these tools, while helpful during your weight loss journey, should not replace the most fundamental principles of your journey, such as having an effective weight loss diet or having an appropriate weight loss mindset. These tools are just here to help you, ultimately the success of your own weight loss journey rests on yourself.
Let me know in the comments down below if you have any experiences starting your own weight loss journey, and if you found this video helpful please leave me alike. As before, I’m Dr.
Brian Yeung, bringing you weight loss tips on this channel. Subscribe and hit the notification bell if you’re interested in learning more, and share it with someone you know can use the help..