[00:00:00] Melissa: Hey, I'm Melissa LaGrant, licensed nutritionist and creator of drop the diet weight loss. I am on a mission to help women drop the fad diets and lose weight in a way they love for the last damn time. I know you're ready to end the yo-yo dieting and do this weight loss thing for good. So let's go.
[00:00:28] Hey, Hey, welcome back to drop the diet weight loss podcast. .
[00:00:32] I'm so happy you're here and I'm pretty sure you'll be able to relate to what I'm talking about today. My weight loss isn't happening fast enough. Have you ever had that thought? Are you thinking it now? Yeah. Now that you mentioned it, I want to bring this up today because it's one of those nagging thoughts that can send you down a spiral, a spiral of diet mentality, punishing yourself into weight loss, and [00:01:00] hopping back on that yo-yo diet merry-go-round.
[00:01:03] And I want to make sure that that doesn't happen to you
[00:01:08] so in this episode, I'm going to talk about what to do when you feel like weight loss, isn't happening fast enough for you and how to keep going. So what even is fast enough? How, how are you defining that? Let's be real here. You want results? Like yesterday? I got. I want that for you too, but the results I want for you go way beyond the number on the scale.
[00:01:35] When the not fast enough thought is nagging at you. Here's how I see it play out. You feel like you're doing the things you're putting in all this effort, but you're not seeing immediate. And then you start to think that something is wrong with the plan, something's wrong with you or with something. And then you give up or you're tempted to take some drastic measures, like overly restricting or taking [00:02:00] out food groups, things that, you know, somewhere in there, maybe it's tucked way under there, but you know that these are not the things that you'll enjoy or things that you can do for the longterm.
[00:02:13] Going after weight loss from a place of desperation and anxiety can cause you to make decisions that aren't best for the long-term, which is why I want you to have a plan for when this comes up for you. This hurry up mentality. Not only, isn't likely to get you what you want, but it doesn't feel good.
[00:02:35] And to drop the pounds permanently, the process needs to feel good so that you stick with it. I actually had a member say to me, maybe I should just go back to only diet. Get all the weight off and then work on building habits. Now she said this jokingly, but I know that a part of her really was being pulled to do this.
[00:02:58] And I couldn't just [00:03:00] brush it off. Of course I wanted to get in there and help her with this thought. She said, she's tired of feeling uncomfortable in her body. She's frustrated the scale isn't moving enough. And she just wants the weight gone. She said, I think the only way to do this is to just. Typical diet foods.
[00:03:18] It's the only thing that has worked for me. I said to her, Did it really work for you though? And that's something I want you to think about too. If you've done something in the past, but have regained the weight, then it didn't work. So let's let go of these past diets because if something truly worked, then you most likely wouldn't be listening to this podcast.
[00:03:42] Okay. So I want to give you a few things that you can do to now. This frustration, get the best of you when you're maybe feeling a little discouraged with the process. And the first thing to do here is to adjust your expectations. First of all, what are your expectations? [00:04:00] How much weight do you feel like you should be losing a week?
[00:04:03] Where did these expectations come from? And are they realistic? Is the scale your only source to measure progress, get clear on what your expectations are and then question them. And I think that it's really important to know some things to expect. One of those things is that weight loss is never going to happen as fast as you want it to.
[00:04:27] And another thing is to know that it's never a linear process expect that there will be some bumps along the way the scale's going to go up. It's going to go down and sometimes it'll stay the same for longer than you want. Knowing that these things are completely normal on a weight loss journey will help you to put things into perspective to allow you to embrace them because it's just part of the journey.
[00:04:53] And then the next thing is to remember that change is scary and your brain wants to keep you [00:05:00] comfortable going after weight loss by dropping the diet. Building habits that stick learning how to change your thoughts and getting to the bottom of emotional eating is probably new for you and with anything new comes uncertainty and your brain does not like uncertainty, which is why you might feel pulled to go back and try a diet that you've done in the past.
[00:05:23] But if you want different results, you have to do things differently and, and less meals of chicken and broccoli is not the way. Which brings me to my next point. And that's understanding that weight loss is so much more than just what you eat, meaning you're not just going to be changing what you eat and the scale is not the only thing that needs to change.
[00:05:48] You need to change as well. Part of weight loss change is who you become during this process. And this takes time, most significant, long lasting change [00:06:00] does. And lasting change requires you to take different actions than you did in the past. You just have to keep putting in the work. So a question to ask yourself, What's more important, fast results now, or never having to do this weight loss thing again, are you willing to trust the process to trust yourself and to go after weight loss in a slower, but sustainable way in a way where real change is happening, we all want instant gratification, but we need to remind ourselves of the bigger picture.
[00:06:34] And that bigger picture. It looks like you building trust with yourself, by showing up for yourself, it looks like you building confidence by doing the things you say you're going to do. And it looks like you building the habits and working on consistency because that's the key to weight.
[00:06:53] Uh, just because the scale may not be where you want it to be right now is no reason to let all of the [00:07:00] amazing things you're doing. Go unrecognized. You want to celebrate your effort, your consistency, don't lose sight of that and how you're showing up for yourself, your growth and the skills that you're learning.
[00:07:13] The scale may not recognize this work right away, but I do. And I want you to as well. So take the focus off the end result or the number and place it on the skills you are building because it's these skills that will allow you to keep the weight off for.
[00:07:30] Good. All right. Your action step is that when the thought of this is not happening fast enough, creeps in, acknowledge it and say. Well, it might not be as fast as I want, but I'm building the skills I'm learning and I'm changing and I'm doing my best to trust the process if you're like. Yeah. Okay. But really Melissa, I should be further along.
[00:07:54] Well first I'll tell you to let go of that should and then take a step back and look at the [00:08:00] big. What are the things that you are currently doing that you'll continue to do? And what is one thing that you can improve on? Or what is one small step that you can take look honestly, at what might need to change a little bit and do that next.
[00:08:17] If you stick with it and just keep going, you will get results. So are you with me for this? I hope so. And the next time you're tempted to clear your refrigerator of anything that's not chicken or broccoli. Come back here and give this episode another, listen, I'm over here. Rooting for you. I hope you found this episode so helpful.
[00:08:40] Thanks so much for being here. I'll see you back here next week.