Move More, Eat Better…let’s talk about how your weight loss journey can pair nicely with your sobriety in the New Year. With 2020 finally behind us, we can start planning for 2021. What’s a better place to start, than our health? Weight loss goals are the Top 3 New Year resolutions people set for themselves. With dozens of fad diets, fit teas, magic fat-burning pills, and other ridiculous weight loss products out there, it’s no surprise that people are overwhelmed and don’t know where or how to start.
Good News + Bad News
Here’s some good news and some bad news. The good news is, that you don’t have to crash diet or waste money on a magic pill to get results. The bad news is, you’ll have to put in work and effort, and it will take some time. One of the reasons people don’t succeed in keeping the weight off is because the way they achieved the weight loss is not sustainable.
Just about anyone can lose weight by cutting out XYZ from their diet…but is that realistic to sustain forever? Probably not. So when XYZ gets introduced back into one’s diet, boom, the weight also goes back up. Approaching weight loss as a lifestyle modification rather than a quick fix helps people build habits that will last a lifetime.
Making lasting lifestyle changes takes time, commitment and work. If you’re living a life in recovery from drugs and alcohol, you already know that it’s so much more than setting intentions. Going in with a plan is a must. If you fail to plan, then you plan to fail. You have to suit-up and show up, every day, consistently to see results over time. However, a good place to start is simply to move more and eat better (notice I didn’t say less, because quantity isn’t always the culprit).
Move more
Most of the time, adding moderate activity to your daily routine will help you kick-start your weight loss. Without getting to science, energy expenditure combined with a healthy diet will aid in fat loss.
What does moderate activity look like? A minimum of 30 minutes of daily physical activity is recommended. You can achieve that by getting 10,000 steps in, getting a workout in, dancing, etc. You want the activity to be challenging. If we were to give it a number, on a scale of 1-10 (1 being no challenge and 10 being maximum effort), it should be somewhere between a 5 and a 7. Now keep in mind, these recommendations are for individuals who are starting a wellness journey.
Eat Better
This is the part that people tend to struggle with the most. There’s no need to overcomplicate it; when you’re just starting off, simply eating better will make a difference. What does it mean to eat better? One way is to consume fewer calories. In this case, it’s the quantity of the food that is impending change. Simply put, more calories are being consumed than burned.
Another way to eat better is by changing the quality of the foods being consumed. The easiest way to add more quality foods to one’s diet is by adding nutrient-dense whole foods. What that means is, eating foods in their most natural state, and consuming less processed foods. Reducing refined sugar and fat can also significantly impact weight loss.
Track it
Most people don’t realize how many “empty calories” they consume. Keeping a food journal helps you track the quantity and the quality of foods you consume. It also holds you accountable and stays on course. It’s amazing how putting something down on paper (or in your favorite food tracking app!) makes it so much more real.
Just like your sobriety, achieving a healthier lifestyle takes time and effort. The above advice is a great place to start, but keep in mind that there is more to it, especially if you want to keep the weight off. Developing a healthy relationship with food can be challenging and frustrating at times. And that’s okay.
Having the right support and guidance is just as important as moving more and eating better. Don’t hesitate to ask for help when needed. Ask friends, family members, or speak to professionals. Change is never linear, and there will be curves and bumps along the way. Those curves and bumps will make crossing the finish line so much more rewarding. You got this!
Questions? Looking for a Wellness Coach?
Just like with your recovery from alcohol and/or drugs accountability is everything. For questions about this article or for Wellness Coaching/Behavior Change services (including virtually), please contact Niki at Niki.Szenasi@iCloud.com or follow her on Instagram @NikiTheWellnessWarrior
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