Weight loss - just being “good enough”

If you are one of those ‘all or nothing’ types, especially when it comes to going on a diet, chances are that permanent weight loss is one of those challenges in life that has eluded you. Add mid-life hormone challenges into the mix or other life stressors and it can become particularly disheartening.

If you think you have to eat “perfectly” or follow the “perfect” diet (whatever that is), chances are it is likely holding you back from achieving your weight loss goal. 

Perfectionism generally backfires at some point as it is just not sustainable.  The desire to be “perfect” means that you didn’t do what you wanted to do because you couldn’t do it “perfectly”.  Generally, it goes like this; you decide you were not “perfect” today so you resolve to start tomorrow/Monday/next week – but “perfectly”.  It never happens, or if it does, it is unlikely to be for more than a week.

Weight loss is a mind game – this means mental health is a priority when it comes to losing weight, and placing unreasonable expectations on ourselves just creates added stress.  Good mental health also relies on hormone balance and a healthy gut function – nourishing yourself properly is therefore absolutely essential. 

What is the “perfect” diet anyway?  Is it some fad diet from the Daily Mail? Eating superfoods? Intermittent fasting?    It is none of these.  The “perfect” diet is the one you can sustain, day in, day out, for the rest of your life.  It is about being consistent, yet we can all fall into a diet trap, where we torture ourselves with weird food rules, subject ourselves to yo-yoing blood sugar when we are so hungry, we will eat anything, possibly accumulate nutritional deficiencies – and end up exactly back where we started.

The way out of this is to recognise that there is no quick fix and giving yourself time to discover what is right for you long term.  It means doing the best you can – using days to your advantage when you feel really motivated, and those days when things are not so great to feel ok about having that chocolate biscuit and that is “good enough”! Weight loss is not a “perfect” road.

Being “good enough”

Create a meal plan.  Decide what and when you are going to eat and try to stick to it 80% of the time.  Meal planning stops you from torturing yourself with that conversation you have with yourself in your head about “what to eat”, and whilst you decide, you go and eat a few biscuits.   Choose a time when you are not hungry to do this.  I meal plan weekly because it keeps the shopping bills down.  Daily, I write it on a post-it note and stick it on my fridge.  It also tells my husband what we are eating today as I’m the cook and it stops him from haunting the fridge.  Plan your snacks too if you like to snack.

Check your portions.  Using your hands are less stressful than counting calories/points/syns.  Include the following in every meal:

Palm size – a portion of protein. 

Cupped hand – a portion of carbs (grains and fruit/veg).  If it is just vegetables, double the size.

Thumb – a portion of fat

Snacks should ideally be high in protein and fat.  Eg nut butter and apple, Greek yogurt and fruit.  Protein and fat is more satisfying and may help prevent your snack from becoming a full on fridge raid.

Sit down to eat.  Stay off your phone and don’t watch the tv.  Food is to be enjoyed and is generally a sociable time with family and friends.

Get rid of the scales.  Whilst it has been proven that people who weigh daily are consistently more successful at achieving their weight loss goals, for some a “bad” number can trigger going off plan.  If that is you, a tape measure is your best friend.  If your waist measurement is less half your height or less, you are in a good place metabolically, meaning you have a lowered risk for cardiovascular disease, high blood pressure and diabetes.  Measure yourself weekly.

Know what you are going to do if you go off track – Note what happened and why – but without judgement.  No your whole day is not ruined.  Just carry on with what you were planning to eat for the rest of the day or go again tomorrow.  Progress is not undone – you are only human.

If you are the type of person who likes the inspiration of a done-for-you meal plan, I have put together a no-fuss Summer Plan, so you can enjoy the best of the summer with minimal kitchen time.  You can download it from my website.