Here’s how you can give the five most common weight-loss hurdles the finger for healthier, lasting results.
No matter how attractive instant weight loss sounds, it just doesn’t work that way. In fact, most experts say that losing one to two pounds per week is the right rate of weight loss. Though that number largely depends on how much you have to lose, says Michael Smith, M.D., medical director and chief medical editor at WebMD. A pound is a much larger part of your overall bodyweight percentage when you only have five pounds to go.
All poundage aside, it’s important to remember that the benefits of healthy eating and exercise show up in more ways than the scale. (FYI: Muscle weighs more than fat!) That’s why gauging your progress on how a certain pair of pants fit, workout personal records, and your energy levels can be way more accurate than stepping on the scale. Focusing on how exercise slashes stress and helps you sleep better, rather than weight loss, increases your chances of sticking with healthy habits over the long term, says board-certified sports dietitian Marie Spano, R.D., C.S.C.S.,
We all know that spot reduction is a myth. And, unfortunately, when it comes to weight loss, some locations on your body—usually the ones you want to work on the most—are the last frontier. “The areas you gain weight first tend to be the last places you lose it,” says Smith. Woof.
Genetically, every body carries its weight differently. And if your belly, hips, or thighs are susceptible to weight gain, you’ll likely notice changes elsewhere first, he says.
But worrying about your “trouble spots” (let’s stop calling them that, shall we?) keeps you from recognizing all of the progress you’ve made and ultimately loving your body. “Caring for your body will change your entire outlook on nutrition and physical activity,” says Spano. That’s because you’ll see healthy meals and exercise as a way to keep your body happy, instead of a punishment for what you don’t like about it.
It’s important to remember that the sugary, fatty foods you love can be integrated into an overall healthy lifestyle. (It’s the sum of your behaviors, not the occasional donut, that determine your degree of success.) It’s also possible that those foods won’t be your favorite after you spend time eating healthy, says New York City psychologist Paul Hokemeyer, Ph.D.
By focusing on the pleasures of healthy living (you know, like green smoothies, cycling classes, and avocado toast), you’ll find them more enjoyable over time, he says. And, as any woman who lost weight and kept it off will tell you, there comes a point when eating doughnuts and frozen pizza just isn’t as exciting as it once was.
