We all WANT 6-pack abs in 4 weeks and to “lose 20 pounds in 20 days,” BUT Slow change is The Way to Go.
These photos were taken about a year apart. Beside my hair being a bit longer, there is not much physical change. Although, after a year of slow, steady, mindful lifestyle changes, my life has an entirely different vibe. Read on for more details.
Embracing the Journey: Slow and Steady Lifestyle Changes for Sustainable Transformation
Let’s face it. Slow change is not sexy.
We all WANT 6-pack abs in 4 weeks and to “lose 20 pounds in 20 days.”
Who hasn’t tried the latest diet trend? There are so many. I remember the grapefruit diet from the ’80s. I can see my mom at the breakfast table slicing that grapefruit in half, pouring sugar over the top half of a giant Ruby Red, and then slicing into each triangle with her grapefruit spoon, hoping she would lose weight.
As a health coach, I talk with people all the time who want to lose weight FAST.
Although, as a health coach, I have spent a lot of time thinking about the following:
Our society’s obsession with weight.
Messages we (yes, mainly women) receive from social media about our worthiness and weight (the thinner and YOUNGER) you are, the more worth you have.
The prevalence of eating disorders, disordered eating, and body dissatisfaction among women often leads to decades of yo-yo dieting.
As a health coach, how do I help my clients break the cycles of yo-yo dieting and scale obsession and instead attempt to create lifestyle change (and mindset change) from the inside out?
About one year ago, I decided to try our slow lifestyle change myself, and the results are surprising and affirming.
FYI, I followed the general lifestyle change protocols presented through Precision Nutrition. I am currently studying for my Level 2 Health Coaching Certificate through Precision Nutrition.
In this blog post, I share the various slow and steady lifestyle changes I made over the past year. These changes have not only improved my overall well-being but have also taught me the importance of self-compassion and celebrating progress. So, let's dive into the key areas of transformation:
Mindful Eating: Rather than rushing through meals, I've learned to eat slowly and mindfully, savoring each bite. It's not about turning eating into a meditation retreat, but simply being present with my food. I occasionally put my fork down between bites, taking sips of water when the moment calls for it. If I catch myself rushing, I remind myself that it's not about perfection but rather about awareness and progress. The goal is to appreciate and enjoy the nourishment I'm giving to my body without stressing over the process. My tone is chill and most of the time, unhurried.
Meal Planning: Meal planning doesn't have to be rigid or strict. For me, it's about finding a sustainable and enjoyable balance. With my husband, we plan at least two home-cooked meals per week, ensuring one provides leftovers for the next night. On weekends, we eat whatever we have in the fridge and treat ourselves to eating out once a week, creating a sense of anticipation and social connection. My meal planning journey began with small steps, focusing on breakfast and gradually extending it to lunch, dinner, and snacks, all while being mindful of incorporating protein, veggies, and healthy carbs into each meal.
Listening to Hunger Cues: Learning to listen to my body's hunger cues has been a significant part of my eating journey. I've trained myself to eat until I'm around 80% full, ensuring I honor my body's needs without overindulging. This practice has helped me establish a healthy relationship with food and fostered a sense of appreciation for the nourishment I provide myself.
Movement and Exercise: I believe movement should be an enjoyable and integral part of our lives. I engage in focused workouts three times a week, but I have also added daily walks with my dog and husband after dinner. These walks benefit my physical health and provide a lovely opportunity for bonding and relaxation. By finding a balance between structured exercise and leisurely activities, I have made movement a sustainable and joyful aspect of my lifestyle.
Prioritizing Sleep: Understanding the importance of adequate rest, I have set a bedtime routine for myself to ensure I get enough sleep. Going to bed at 9 pm allows me to wake up at 5 am feeling refreshed and energized. Having a consistent sleep schedule has improved my physical health and contributed to enhanced mental clarity and focus during the day.
Managing Stress: Through mindful eating, regular exercise, and quality sleep, I have significantly reduced my stress levels. Celebrating growth and progress has been a key factor in maintaining a positive mindset. Instead of comparing myself to an unrealistic past version, I focus on acknowledging how far I've come, especially during challenging times like the pandemic. By seeking the bright spots and embracing self-compassion, I have learned to
Over the past year, my journey of slow and steady lifestyle changes has taught me the value of patience, awareness, and self-kindness. Embracing mindful eating, balanced meal planning, enjoyable movement, quality sleep, and stress management has led to a healthier, happier, and more sustainable lifestyle.
Through this process, I have come to appreciate the joy of nourishing my body, taking care of my well-being, and celebrating each step of my transformation. Remember, it's not about achieving perfection, but about embracing the journey and progress towards a healthier and more fulfilling life.
If you find yourself struggling to create a healthy and sustainable lifestyle, know that you are not alone.
The pandemic through a lot of people of course. I hear from people daily who are angry at themselves for putting on weight during the Pandemic, and that makes me sad, really. Many of us where just coping with stress and the unknown in ways that worked for us. Feeling stressed? Try day-drinking. And how much bread did you make while on lockdown (no, bread is not evil, and I eat it daily because there are no “bad foods”)?
Nowawadays, I meet more and more people who want to not only lose weight, but just “be healthy”. They are fed up, but overwhelmed at the same time.
Here are my thoughts:
The journey towards wellness is unique for each of us, and it's okay to take small steps towards progress. As I have experienced firsthand, slow and steady changes can lead to remarkable transformations over time.
If you're ready to take that leap towards a healthier and happier life, I invite you to join my 6-month Stronger Together Group Coaching Program. This program is designed to provide you with the tools, support, and guidance you need to make lasting lifestyle changes.
Together, we will embark on a journey of habit change, self-discovery, mindfulness, and positive transformation.
To be a part of this exclusive program, you'll need to apply and, if accepted, you'll be called in for an interview. Commitment and dedication are essential, but the time to invest in yourself is now. Spaces in the program are limited and filling up fast, so don't hesitate to take this opportunity.
Through this coaching program, you'll learn to embrace:
mindful eating
develop a balanced meal-planning routine
incorporate joyful movement into your daily life
prioritize restful sleep
manage stress with greater ease.
Most importantly, you'll discover the power of self-compassion and celebrate every step of your progress.
Remember, the path to a healthier lifestyle may have its challenges, but with the support of a like-minded community and a dedicated coach, you'll find the strength and motivation to overcome obstacles and create sustainable change.
Are you ready to take charge of your well-being and embark on a transformative journey? Don't wait any longer – apply now for the 6-month Stronger Together Health Group Coaching Program.