[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 there. Welcome back to another episode of drop the diet weight loss podcast. Last week, I talked about the thought of weight loss, not happening fast enough, how to manage that thought and defining progress and setting really. Expectations when it comes to weight loss this week, I wanted to do a little followup with some actionable steps that you can take when you feel like you're doing all the things and not seeing results.
[00:00:58] Maybe you're saying I'm [00:01:00] eating healthy and I'm moving my body, but I still can't seem to lose weight, or I've made a bunch of small changes, but I'm not seeing the progress I thought I would, if you're having any of these thoughts. Or feeling maybe a little discouraged first know that you're not alone.
[00:01:18] And in this episode, I'm going to give you some things to check in on and some very easy steps that you can implement today. So the first thing to do. Is to bring awareness into what is actually going on so that you can challenge these thoughts and that you can find some areas that may need small improvements, because when it comes down to it, weight loss happens when you create a calorie deficit, meaning you are consistently burning more calories per day than you're consuming.
[00:01:52] And sometimes we think we're doing this, but we may not actually be. And if we're not writing things [00:02:00] down, we don't have the data to support it.
[00:02:02] And sometimes I see that women are comparing what they're doing now, from what they were doing when they weren't trying to lose weight or when maybe they were in a phase that they were actually gaining weight, maybe. Cut down on alcohol or cleaned up some snack choices or cut back on the fast food. And now, well, all of these things are really great.
[00:02:26] They may not be creating the calorie deficit that your body requires for weight loss. Before you may have been eating in a surplus. And now, since making some changes, you may be eating at maintenance calories. Now small changes are absolutely the way to. But your body will start to adapt. So you have to continue to make other small changes.
[00:02:51] Look at what you did these past couple of weeks or months and find some areas that you can improve on. And this is [00:03:00] why food journaling and habit tracking is so important when you think. All the things, but you're not documenting what you're actually doing. It's tough to know just how consistent you've actually been.
[00:03:14] We are very good at overestimating how much we're moving our bodies and underestimating how much food we're actually eating. So are you doing the things like, are you writing down your food every day? Are you checking off your habits every day? Are you taking notes of times when you over.
[00:03:33] Are you planning if you're not doing those things well, that's the first place to start. You want to get really honest with yourself and hold yourself accountable. By writing things down. I promise this will help. This will give you the data that will allow you to honestly see what's actually happening.
[00:03:54] So you're not just banging your head against. Thinking that weight loss just can't happen [00:04:00] for you. And remember, this is not data to beat yourself up over. It's just to say, oh, well, I didn't even realize that was happening. I could do a little better with that. So the next thing to do is double down. Be willing to take an honest look at things and check in on some of your behaviors.
[00:04:19] And I'm going to give you four areas to check in on where you can easily start adjusting some things. The first one is you're eating foods that you've deemed healthy, but you're not aware of your portions. Or you're not aware of the calories that are in that healthy food. And I always say, you can eat all of the healthiest food on the planet, but if you're eating more than what your body needs, you won't lose weight, a food that you've maybe labeled.
[00:04:54] Healthy doesn't mean you can eat all of it or overeat it. [00:05:00] And a lot of the foods that are typically labeled as healthy are calorie dense things like nuts oils, avocado. Yes. It's not fast food and it's healthy, but it's still calorie dense. And if it's calorie dense and you're consuming a lot, You may not be creating that calorie deficit required for weight loss.
[00:05:22] Okay. The second thing to check in on is the weekend what's happening on the weekends in terms of what you're eating. Does it look a lot different than it does during the week? Are you keeping up with the four habits of planning your food, eating when hungry and stopping in enough sleeping seven to nine hours drinking your.
[00:05:41] Are you making deliberate food choices? If not, what's one small thing you can improve on, on your weekends and start there. Okay. The third area to check in on. Is, are you accounting for what I'll call the licks bites and tastes, [00:06:00] you know, like when you're making dinner or stealing a few bites off your kids' plates or scraping the last of the brownie batter into your mouth.
[00:06:09] Although these may seem insignificant at the time, these things can add up. So the first step here is to bring awareness on if this is something that's happening for you. And then the last one that I'll mention today is checking in on your liquid calories, the fancy coffees, alcohol, even things like juices and smoothies can rack up the calories without doing much for your hunger.
[00:06:35] So take those four things and take a look at if there is anything that you can improve just a little bit in one of those areas. So to drive this home, I want to give you an example from a coaching call. I had this week with one of my members who was having that. I feel like I'm doing all the things, but I'm not making progress though.
[00:06:58] So when I asked her how things were going, she's like, [00:07:00] well, I'm doing good. I'm doing the things and checking off my habits, but I really didn't see much progress this week, but she really couldn't pinpoint anything that she thought was a bit off. So of course. We go to the data. So she made a goal for herself to prepare more of her meals at home versus going out to eat or ordering food in.
[00:07:23] So when we looked at our data from the last two weeks, we saw that 10 out of her 14 dinners were meals out and she was shocked by this. She had no clue that she actually went out that much .
[00:07:36] And she was documenting it, but not going back to look at the overall picture. She was also writing down what she was eating while she was out. And we noticed that she wasn't being very deliberate about her food choices while she was out. She was. Making choices more in the moment versus planning and was getting wrapped up in that [00:08:00] instant gratification.
[00:08:01] So being able to see all of this data in one place was super helpful because now we know that she really wasn't doing all the things and we know exactly what we need to work on next. And this isn't for her to beat her. Up over or to feel bad about it's just to help her gain some awareness on what she needs to make small changes around this data, allowed us to see exactly what we needed to work on next.
[00:08:30] Instead of banging our heads against the wall, wondering . What could have possibly gone wrong. We now have a clear picture on what was going on, why progress was stalled. And then we were able to come up with a strategy and a plan. The point of all of this is to help you understand that there are usually some small areas that you can make.
[00:08:53] Easy improvements to, to start seeing some progress. And I want you to remember that way [00:09:00] loss can happen for you. And even if you did do all the things this week and you thought for sure the weight is going to be down and it's. And your first thought is like, what the hell? Well, I might as well just go back to what I was doing before.
[00:09:16] At least I was enjoying myself more. I want you to stop and remind yourself of how well you did this week and that you're going to figure this out, write down the things that you're proud of and remind you. The scale will catch up, love the small changes that you're making love. What you're doing for yourself.
[00:09:37] The number on the scale is just the number it's okay. If you didn't get a result of this. But eating over, not getting the result you want. It is definitely not going to get you there. You have to flex that patient's muscle. I know it's not easy, but I promise you it will be worth it. And you [00:10:00] deserve to get the results you're after.
[00:10:02] All right. Your action step for this week is to get really honest with yourself. Write down everything, to bring awareness, and then double down on your behaviors to see where there's. For small improvements. Let me know what small changes you're going to make. I'd love to support you.
[00:10:22] So head on over to Instagram @melissa.lagrant and let me know. Thanks so much for being here. I'll see you next week. .