Why Achieving Progress Can Be Difficult

Being overweight can be mentally exhausting. The struggle doesn’t truly end until the weight is lost, but then a new challenge arises: maintaining that loss.

Weight management is an ongoing endeavor. You can't simply take a break from it; you can't say, "I’ll stop eating for a few weeks to clear my head." Eating is a necessity for survival, which means the questions are ever-present: What am I consuming? What should I be eating? How will I adjust my plan given life’s unpredictability?

Similarly, making lasting changes is challenging because they require consistent reinforcement. A single successful week can’t be followed by three weeks of setbacks. Commitment is essential.

As I’ve discussed before, the journey of losing weight and keeping it off can be distilled into three simple steps:

1. Discover a sustainable eating method that prevents further weight gain.
2. Identify a realistic timeframe and set a SMART (Specific, Measurable, Achievable, Realistic, Time-Bound) goal to lose weight.
3. Repeat these steps until you achieve and maintain a healthy weight.

While the process is straightforward, it certainly isn’t easy. The phrase "find a way" is vital because each person's journey is unique. The abundance of weight loss strategies can make it tempting to fall for the diet industry's traps—trying the latest fad, experiencing fleeting success, and then returning to desperation when it doesn’t last.

Instead, seek out what suits you best, and recognize that your needs may evolve with life changes such as career, family, and mental health.

Fasting Isn’t Always the Solution

Intermittent fasting has gained popularity as an effective weight loss strategy, but it isn’t always enjoyable or sustainable for everyone. I experimented with the 5:2 fasting method, which worked well during simpler times, but became overwhelming during stressful periods.

Switching to the 16:8 model offered better results for me, and I’ve adapted it to allow some flexibility for social occasions. This modified approach has helped me maintain my weight over the past year. However, a recent adjustment has taken my progress to the next level without increasing fasting.

Setting the Right Kind of Goal

I recently learned about two types of goals: outcome goals and process goals. In the past, I focused mainly on outcome goals, such as hitting a specific weight by a set date. However, I hadn’t truly established process goals until a few weeks ago.

When a friend asked me to take their place in an upcoming half marathon, I realized this was my opportunity. Although it would require intensifying my training, I accepted the challenge. I created a training plan and made lifestyle adjustments: reducing alcohol intake, hydrating more, and improving my sleep schedule.

This commitment transformed my daily routine, with more exercise and healthier habits. I hadn’t set a specific weight loss target, but as a result of this process-oriented approach, I’ve noticed positive changes.

This method resonates with the strategies used by professional sports teams, where focusing on processes often yields better results than fixating on outcomes. It's a powerful lesson that is accessible to everyone.

Final Thoughts

Weight loss is not a simple task, and no one should shame you for your struggles. Remember, while the principles of weight management are straightforward, the journey is not easy. Instead of fixating on an end goal, try to establish process goals that encourage healthier living.

By committing to a healthier lifestyle through a tangible event, you’ll likely see your weight loss journey gain momentum. You might be surprised at how effective this method can be, paving the way for a sustainable, healthy weight.

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