If you want to lose weight, what is the MOST important thing you should do?
This is NOT something that’s based on my opinion (although it does work for me too!) but rather decades of research AND years working with my personal clients.
To make a change you have to FIRST know what you are doing and that starts with creating awareness of behaviors AND gathering information.
AWARENESS BREEDS CHANGE!!!
YUP! The key to success is MONITORING your habits and when it comes to weight loss, that includes tracking what you eat, your exercise AND your weight. How else can you know if what you are doing is working or if you need to change? While there truly ARE many different “diets” that can work and can help you lose weight, MONITORING your behaviors and weight is a key to success with all of them.
I’m not going to pretend like this is always an easy thing for ALL of my clients to do and in fact, this can sometimes be the most challenging part of our program BUT this is one of those things where the effort you put in really does equal the quality of your results.
Whether someone loses, gains, or maintains body weight boils down to their overall energy balance (calories in vs. calories out). When someone wants to lose weight, they have to eat fewer calories than their body expends (to gain, you have to eat more). There is NO way to know if you are eating the RIGHT amount to hit your goals if YOU (and your coach) don’t know WHAT you are actually doing.
The majority of what we ask our clients to do with STRIVE FITNESS is strongly backed by research (while also taking into account the differences between individuals people) and the use of self-monitoring as a tool for weight loss and long-term weight loss maintenance is no exception.
The current gold standard for weight loss in research settings is what is called a behavioral weight loss, or “lifestyle”, intervention. Weight loss is achieved in these programs using a combination of eating less, moving more and focusing on modifying behaviors. Self-monitoring dietary intake, weight, and physical activity are key pieces of the behavioral modification piece.
In fact, how consistent and accurate participants in these studies are with recording their diet is strongly related to their weight loss success. One main reason for this is all the items that you do not notice you eat. These are items like random snacks (chips, candy, bites of other food). Read our post HIDDEN CALORIES, to learn of the common items that might be stalling your progress.
We as coaches need accurate records of what you are doing to help us assess progress and make adjustments when needed to get you to your goals BUT self-monitoring helps you as well!
Through self-monitoring, you’re learning how to get to a place where you won’t need a Coach anymore – because you’ll understand how to keep track of what you’re doing, objectively evaluate what you did, and make changes to your behaviors to get the results you want
Once you graduate from tracking, you will be able to use that information to create a meal plan that fits around YOU. Click our blog post USING MACROS AND FOOD LOGS TO CREATE YOUR MEAL PLAN, and learn how to create your individual plan.