Embarking on a weight loss journey is never easy, especially when you’ve tried countless times and met with repeated setbacks. It’s a challenging path filled with misinformation, emotional struggles, and common pitfalls. Yet, the secret to lasting success lies in learning from these experiences and making sustainable changes. In this blog, I want to share the three critical mistakes I was making during my weight loss journey that prevented me from reaching my goals. Through trial and error, I learned how to overcome these obstacles, which ultimately helped me lose an incredible 130 pounds and maintain that weight loss for over nine years. Join me as I dive deeper into my story, revealing the transformative lessons that reshaped my approach to health and wellness.
1. Rethinking Nutrition
The first mistake that consistently derailed my progress was my approach to nutrition. In my quest for rapid weight loss, I became overly restrictive with my diet, eliminating entire food groups I mistakenly believed were hindering my success. Carbs were the first to go, followed by an almost complete absence of protein from my meals. I even started skipping meals altogether, thinking less food equated to faster results. What I didn’t understand then was how vital a balanced diet was for both my physical and emotional well-being.
A lack of proper nutrition severely affected my cognitive functions. Without carbohydrates, I was constantly fatigued and experienced frequent mental fog, which led to poor decision-making and intense cravings. My body’s demands for energy were unmet, making it impossible to think clearly or maintain motivation. It wasn’t until I realized that to become fitter, I needed to fuel my body adequately. Adjusting my dietary habits to include a balanced intake of carbs, proteins, healthy fats, and vegetables allowed me to create sustainable eating practices. This shift enabled me to think more logically and make smarter choices regarding my diet.
Portion control became my ally. Instead of depriving myself, I learned to embrace a variety of foods in moderation. This change not only eased the mental stress related to dieting but also sustained my energy levels, making my weight loss journey less of a battle and more of a lifestyle. For those interested, I detail the meals and portions that contributed to my weight loss in my ebook, “The First 50.”
2. Embracing Self-Compassion
The second mistake I made was a severe lack of self-compassion. We are often our harshest critics, and at my heaviest, I was constantly berating myself with negative thoughts. I reached a point where I couldn’t even look at myself in the mirror. This internalized negativity manifested in crash dieting and self-sabotaging behaviors. I would start with unrealistic plans that banned my favorite foods, leading to inevitable failures. Each failure would further fuel my self-loathing, and the cycle would repeat.
Breaking free from this damaging mindset was crucial. I started practicing self-compassion and allowed myself the grace to make mistakes without harsh judgment. For instance, on days when I felt unwell, I learned to adjust my meal plans to accommodate comfort foods like hot chocolate without guilt. Instead of punitive restrictions, I made simple swaps, like choosing turkey bacon over regular bacon, ensuring I stayed within my nutritional needs while still enjoying a treat.
Giving myself permission to indulge in moderation transformed my relationship with food. I stopped associating it with guilt and began to see it as nourishment. This shift in perspective—embracing self-love and kindness—became pivotal to maintaining my weight loss.
3. Asking the Right Questions
The third mistake was consistently asking the wrong questions about my weight loss strategy. I was fixated on what I should eliminate from my lifestyle to shed pounds, a method that always led to feelings of deprivation and eventual rebellion against my rigid rules. I would cut out meals and restrict beloved food groups, all of which magnified my cravings and led to binge eating episodes.
Redefining my approach involved asking what I could add to my life instead of what I should take away. This new question spurred creativity and sustainable changes. On date nights with my partner, instead of forgoing our favorite burger joint, Harvey’s, we merely modified our orders. We loaded our burgers with vegetables, brought healthier sides like baked potatoes and salads from home, and enjoyed our meals in the car—a fun and fulfilling experience that didn’t feel restrictive.
By layering new, healthier habits onto our existing rituals, we spared ourselves the deprivation that led to previous diet failures. This mindset of abundance rather than scarcity opened doors to countless possibilities, empowering us to maintain a healthy lifestyle without sacrificing enjoyment.
In my coffee, instead of eliminating creamy tastes, I opted for a low-calorie coffee creamer that added enjoyment without excess calories. This simple addition allowed me to relish my coffee moments while aligning with my health goals.
Through these insights, I learned that successful weight loss is not about drastic eliminations or self-punishment. It’s about nurturing the body with balanced nutrition, practicing self-compassion, and strategically adding positive habits to one’s lifestyle. These lessons helped me not only lose 130 pounds but maintain that loss for nearly a decade, proving that the journey is as much mental as it is physical. Embracing this holistic approach can guide anyone toward long-term success and overall well-being.
