Food > Behavior
OR
Behavior > Food
Million dollar question. Right?
Should one focus more on their food to lose weight?
Should someone focus more on their behaviors to lose weight?
It’s akin to the “give a man a fish, and you feed him for a day; teach a man to fish and you feed him for a lifetime.”
TL;DR: In my 25 years of experience, behaviors trump food.
Will I talk to each client about foods, recipes, likes and dislikes? Of course, but just directing someone to eat an apple over apple pie doesn’t really address any root issues as to why they’re craving that? Why is it that during 3pm they’re always hungry? Why is it that the majority of their family members are overweight?
We need to go a layer deeper to understand their WHY. “Wow, I never noticed I ate so much of my kids’ food in the evening.” “I didn’t realize how much my wine was totaling by the end of the week.”
We still keep a food journal because we want to look for patterns. Then and only then I can meet clients where they are so we can make the quickest most effective progress. It doesn’t feel good to just be told what to do without any reasoning or without any previous data to know where a person is coming from. It’s a healthy form of accountability I’ve found the majority of clients really do well with.
Integrate this in with behavioral change skills proven to have high levels of success you set people up for success. Not just in the short term, but the long term.
Sustainable weight loss involves making long-term, healthy changes to your lifestyle, habits, and mindset to achieve and maintain a healthy weight.
Notice that: lifestyle-habits-mindset
The decisions you make will have to be tweaked and they will have to be tweaked for the remainder of your life if you’d like to sustain your results.
People get a little scared by this though because they think their life will be drastically different. You can still enjoy most of what you’re used to consuming, you just need to have a little less than usual. Do you like sauces with your food? Do you cook with lots of oils? Do you add cheese to your meals?
These are all common things I’ll address with clients and you’d be surprised how many people are piling the calories on with unmeasured and unaware amounts. Measure your oils, measure your sauces and cheese. You can still enjoy it but not to the level you were. It’s part of why you got yourself in the position you’re in.
Maybe you start purchasing less of these condiments. Maybe you start pre measuring these condiments in advance so when it’s time to cook/prepare meals you already have taken the guesswork out of the equation. Nothing worse than being hungry when cooking. It rarely ends well for us all!
It is an identity shift, but again don’t be scared by that word. You’re not going to be different. If you were spontaneous and funny you’ll still be. If you had terrible jokes like myself you’re still going to not be funny. But your relationship with food and your health will be healthier and better.
I like how James Clear describes it: “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity. This is one reason why meaningful change does not require radical change.”
Focusing on behavioral change is crucial when trying to lose weight because it addresses the root causes and sustainable solutions for weight management. Here are some reasons why you should focus on behavior when trying to lose weight:
- Long-term success: Behavior change promotes sustainable weight loss. Crash diets and extreme measures may lead to short-term results, but they are often difficult to maintain, leading to weight regain once you return to your old habits. Changing your behavior, on the other hand, can lead to lasting results.
- Healthy habits: Changing behavior involves adopting healthy habits that benefit your overall well-being, not just your weight. It encourages you to make better choices, such as eating nutritious foods, exercising regularly, and managing stress, which contribute to improved health.
- Mindful eating: Behavioral changes often include practicing mindful eating, which involves paying attention to your body’s hunger and fullness cues. This can help you avoid overeating and make better food choices.
- Identifying triggers: Focusing on behavior allows you to identify the emotional, environmental, and social triggers that lead to overeating or unhealthy choices. Once you recognize these triggers, you can develop strategies to manage or avoid them.
- Accountability: Behavioral change often involves setting specific, measurable, and achievable goals. This creates a sense of accountability, helping you stay on track and monitor your progress.
- Personalization: Everyone’s weight loss journey is unique. By focusing on behavior, you can tailor your approach to your individual needs and preferences. This makes it more likely that you’ll stick to your plan.
- Gradual changes: Behavioral changes are typically implemented gradually, which makes them more manageable and less overwhelming. This approach allows you to build new habits over time, reducing the chances of feeling deprived or stressed.
- Emotional well-being: Weight loss is not just about physical health; it’s also about emotional well-being. Behavior change can help you build a healthier relationship with food, improve self-esteem, and reduce emotional eating.
- Prevention of yo-yo dieting: Rapid weight loss diets often lead to yo-yo dieting, where you lose and regain weight repeatedly. Focusing on behavior change helps break this cycle by promoting a more stable and gradual approach to weight management.
- Lifestyle improvement: Weight loss should be a part of an overall effort to improve your lifestyle. By focusing on behavior change, you can make sustainable improvements in your daily routines, leading to better health and well-being in the long run.
In summary, focusing on behavior when trying to lose weight can lead to healthier, more sustainable, and longer-lasting results. It helps you develop positive habits, address the root causes of weight gain, and improve your overall well-being.
Remember that it’s important to consult with a healthcare professional or expert before making any significant changes to your diet or exercise routine.
In Health
-Your Coach, Matt
