Small Changes Equal to Weight Loss

Even after losing weight from our surgery and faced with a weight regain or even moving forward to our goal after a period of no weight loss, we can psyche ourselves out before we ever start to lose the weight.  The enormity, frustration, shame and disappointment are so overwhelming we shift into the “I’ve failed” mode.  Don’t allow the numbers of pounds you want to lose shut you down.   You try to get back on track and exercise for a week or so, and then you become frustrated when you don’t lose at the same rate as you did when you first had your surgery.

Small changes make a big, big difference in weight loss.  Yes, we had weight loss surgery to lose weight, generally in a pretty big way.  We lose weight at a higher rate than non-weight loss surgery dieters.  In most cases, life creeps up on us in an unexpected way which can cause our food issues and old habits to return.  What happens is either weight regain or food struggles in the form of strong cravings, urges and head hunger screaming at you.

Weight loss isn’t a speedy process.  It takes time to regain weight after weight loss surgery or an extended period of not losing weight and then getting motivated to get back on track to reach your goal.  It also takes time to lose the weight.  Don’t expect to lose weight if you’re more than 18 months to two years post-op  like you did initially after your surgery.  It will take longer than a few days or weeks, or possibly months depending on the amount of weight you want to lose.  It doesn’t work that way.

If you look at it realistic, you can relose and/or get back on track to reach your goal.  Eat nutritiously, drink water, and incorporate exercise and activity into your routine.  There’s also something else to increase your weight loss as a little bonus….small changes to your lifestyle over time make a big difference.  To make these a part of your life long-term can make the difference in protecting your weight loss and maintenance.

Small changes may seem insignificant but they aren’t in the grand scheme of your life.  If you practice these small changes for one year, you could have as much as a 50 pound weight loss in one year!  All it takes are small changes in your daily lifestyle.

As we all career dieters know, a pound equals 3,500 calories.  We all know the equation of calories in/calories out.  Here are a few simple changes as examples.  You can add your own as well.

1.  Record your daily exercise to review on a weekly basis.  You can record your workouts, walking at a mall, and participating in an activity or any type of movement counts.

2.  Record your daily food in a food log or journal to review on a weekly basis.  I know, I know, for years, I avoided the recording my food.  It reminded me of my Weight Watchers days.  I read some studies that were done on the difference in weight loss success in people that kept a food log versus those that didn’t.  The ones that recorded their food experienced a greater amount of lost weight.  That convinced me!  Plus, to record your food allows you to think about eating something you’d rather not see written in your food log.

3.  Compare the difference on a weekly basis.  Did you eat nutritiously yet in a caloric deficit enough to result in weight loss?  Did you exercise through the week to also add the component of burning additional calories?  As we know, food intake and exercise are partners in losing weight.  If you use them in your favor, weight loss occurs.

Here are some additional tips to move the scale down that are easy to include in your daily routine.

A.  Rather than drink regular soda, drink water or flavored water (preferably not carbonated).  Drinking a minimum of 64 ounces per day is a great way to enhance your weight loss.

B.  Ignore the vending machines, snack bars or coffee carts.  Put blinders on and pretend they don’t exist.  Bring your own healthy snacks from home that won’t result in impulsive food choices that are normally unhealthy.

C.  Rather than hit the “snooze button” you can get up when the alarm goes off and go for a walk.  You’ll feel more refreshed and invigorated than if you’d slept in after the snooze went off.

D.  Play a game with yourself to see how many ways you can come up with small changes that you will hardly notice.  These small changes will equal a weight loss that is greater than without the small changes.

Weight loss doesn’t have to stay a dream, hope or wish.  It is yours.  You have lost weight once and you can do it again.  Make small changes each and every day toward a healthier you.  With a smart strategy of incorporating small changes into your routine, they will make a big difference.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator