The recipe for my weight loss success

I frequently get asked for the "one thing" that allowed me to lose the 5 stone (70lbs/32kg) and keep it off. My answer is simple. There wasn't 'one' thing, but several different factors. I'll try to keep this post short, but no promises..

Step 1
Take responsibility & identify the problem. Sounds obvious, but most people steam ahead into trying to improve things with really knowing what they are trying to improve, and most importantly, why it's important to them.

Step 2
Identify current habits. Being overweight is a chronic condition, meaning it's a state that persists for an extended period of time. Eating too much on Christmas day and noticing that you weigh more on December 26th than you did on the 24th doesn't make you overweight. That's acute weight gain, you gain rapidly, and you lose it rapidly so long as that kind of eating isn't your average day. You're looking to identify your habits around food, activity, stress and sleep. Are you having a little or a lot?

Step 3
Start where you are, use what you've got, and do what you can. You're looking for small improvements in each. This can be as simple as a couple of forkfuls less, an extra 50 steps, 10 deep breaths exhaling with a sigh or going to bed 10 minutes earlier. If and when you can do better, do better.

Step 4 (optional but likely)
Screw up, fail or fall off the wagon. Congratulations, you're human. We all make mistakes, it's an essential part of the learning process. The trick is to identify why you failed, and plan a way to deal with that kind of situation for when it happens again so you can do better. Notice I say "plan" rather than aim or hope.

Step 5
Stay positive, and congratulate yourself on your success so far, even when you're not making progress as quickly as you'd like. Remember even if you're only shedding a half pound per week that's 26lbs in a year.

So my recipe for success?
Take a little self knowledge and add a handful of ambition; Add water. Reduce plate size and eliminate deep fried everything; Raise the temperature by exerting yourself more than normal at least 3 times per week, mixing activities to avoid boredom. Maintain a positive mental attitude; Reduce waistline and enjoy.

If you'd like to know exactly what I did to get rid of excess fat and drop 4 sizes, leave a comment.

Why you shouldn't need/want to lose weight.

I hear it all the time..

I want to lose some weight for my wedding

Or 

My doctor says I need to lose weight because of my (insert name of non-communicable medical condition here).

The fact of the matter is both are doomed to be successful failures. Allow me to explain. 

Goal setting 101

You've probably heard about setting SMART goals already, (if not, click here)so I won't bore you with the details here. Suffice to say the goals above, while worthwhile, aren't going to deliver any long term results.

They're too vague to be meaningful over a longer period of time.

Loss aversion.

As humans, our brains are wired to be loss averse. That means we will fight hard to avoid a loss. To give a concrete example, think of a person who continues to have their old car repaired, spending good money after bad simply because they've already spent so much on it. All the while knowing that they could spend less than the cost of the last repair on a newer model which will be more economical to run and to repair in future.

Let's use an example we can all relate to, a lost wallet or keys, or even worse, the mobile phone!  If you LOSE any of these things, you're going to try your hardest to GET IT BACK. Because we are loss averse.

The research that looks at long term weight loss is not encouraging. Almost everyone who LOSES WEIGHT will GET IT BACK within the next 5 years, regardless of what diet they use. 

I suspect this is due to a combination of the built in loss aversion we all share, and the weight loss mindset.

So I propose a shift in mindset.

This year marks the 20th anniversary of my mindset moment, though at the time I certainly didn't realise it was anything momentous! 

 I stepped up onto the bus and heard the familiar rrrrriiiipp that accompanied my fat ass busting it's way out of yet another pair of 40" trousers, my face turning the customary beetroot red. As I waddled my 17stone bulk down the bus to try & find a seat, mortified with embarrassment and ashamed that I couldn't even get onto a bus easily anymore, there was one thought foremost in my mind...

"This will NEVER. F**KING. HAPPEN. AGAIN!!"

The next thought was about finding a seat close to the front of the bus, but once that was done I was back to the bigger picture..

"I AM going to GET RID OF THIS USELESS FAT ONCE AND FOR ALL"

12 months later I was 5 stone lighter, and  seriously needed the belt on my 34" trousers. Having made the lifestyle changes needed to get rid of the useless fat, I'm completely smashing the statistics for long term "weight loss" (19 years later and still an easy 34"). I believe that's due mainly to mindset. I had my mind set on GETTING RID OF FAT, rather than LOSING WEIGHT.

There's another factor involved in the language here, and that has a crucial role to play. 

Lose weight - sometime, somehow, a magical body composition fairy will sprinkle some magical frosting on my cereal and my body will begin to shape itself into the one I want without me having to take any responsibility for my poor daily food and activity habits which have gotten me to this point. (Externalising responsibility and giving up control).

Get rid of weight - action is required on my part in order to make this happen. (Internalising responsibility and taking control).

The difference in language is subtle, yet powerful. Which is why I sometimes sound like a broken record on the topic of language. I will insist in changing language habits just as strongly as I insist on changes to eating and activity. Especially when it comes to words and phrases such as "I can't" or "it's (too) hard". 

If you want to see my angry drill sergeant side, persist in saying "I can't" and see what happens!