Last Updated on December 15, 2022 by Kayla
Dieting is hard, and when you repeatedly go up and down in weight, it takes a toll on your body and mind. Yo-yo dieting, for instance, leads to muscle loss and makes it harder to lose and maintain weight in the long run.
Why losing weight fast is a BAD thing
When you lose weight rapidly (every woman’s dream, right?), a proportion of weight lost is unfortunately muscle. Crash diets and severe calorie restriction leads to more significant muscle loss.
For example, you start a very low-calorie diet to lose weight for an upcoming wedding. You lose 10 pounds total – 8 pounds of fat and 2 pounds of muscle.
Now, fast forward two months down the road. You’ve put the 10 pounds back on – all of which is fat. Even though you’re at the same weight as two months prior, your body composition is changed as you’re up 2 pounds fat and down 2 pounds of muscle.
Muscle is denser than fat, so one pound of muscle takes up less space than one pound of fat. Naturally, this drastically changes your appearance, so when you’re looking at only the scale, you’re not seeing the entire picture.
Over time, this kind of yo-yo dieting leads to less muscle, more fat, and clothes fitting differently even though you weigh the same as you did when you purchased them.
It’s true that “slow and steady wins the race” – especially with weight loss. I stress to my LIFe clients that the goal is to lose the least amount of muscle – or lose fat, not muscle.
Overall, I find that many women continue to struggle with weight fluctuations because they haven’t committed to the mental transformation required for long-term weight maintenance.
It’s important to cultivate a healthy mindset in order for your goals to stick. You can do this by changing your thoughts and the way you identify yourself. You become your thoughts.
Identify your ANTs – Automatic Negative Thoughts
What triggers and reactions has your brain automated? Your brain loves to automate, and it will take time and practice to counterbalance these toxic thoughts.
Remember, where there is one ANT, there might be hundreds more, so terminate negative thoughts with swift action. Be your own thought exterminator!
Reframe your identity
You might call yourself a wife, mother, nurse, or teacher. But how do you classify yourself when it comes to your health?
Are you quick to call yourself “fat”? Perhaps you consider yourself “unfit” or “clumsy”? If so, challenge how you view yourself. If you enjoy Zumba, call yourself a dancer. If you enjoy riding bike, you are a cyclist. Running? You are a “runner.”
Regardless of your fitness level, your abilities will manifest according to how you view yourself. Use these opportunities to reframe and reinforce the idea that you are working toward a healthier version of yourself. 💙
Words from the Wise
Whether you think you can, or you think you can’t – you’re right.Henry Ford
The same goes for how you view yourself. You will act in congruence with your thoughts.
It’s not easy reframing your thoughts to align with your goals, but I promise, it gets easier with time and practice. This is precisely why the LIFe monthly membership will be experimenting with a new format starting today.
This new format includes daily journal or thought prompts and daily affirmations. Pair this with the accountability and community of the LIFe – Lose It Forever program, and you’ve got the perfect recipe for long-term success.
Helping women after bariatric surgery lose weight without eating “perfect.” Learn how to balance blood sugar & optimize your “tool” today! Apply to learn more!
This post may contain affiliate links. When you make a purchase through any of the links, there is no additional cost to you, and I may earn a small (and very appreciated) commission. Thank you for your support!