Regaining the same weight over and over again? Read this!

Weight loss often isn’t the hard part, maintaining the weight lost often is.

There’s a high likelihood if you are reading this that you may have tried dieting before, or even several times before (statistics show particularly women have tried way more diets in their lifetime). This is also a common theme when members first come to us. Our goal isn’t to train people as hard as possible and give them very little food in order to get a short-term result, knowing several weeks later there is a high likelihood they will have regained the weight they initially lost. Our goal is to build a sustainable plan with our members in order to make these changes become habits and part of their lifestyle. This way they achieve the results they want, but they are also able to maintain these results long term.

Ultimately the position we find ourselves in currently, is a result of the combined actions and habits we have performed over the last several months, and even years. So we know in order to change our current position (today’s example will be with weight loss), we need to change the trajectory of our habits and actions and anything that helps assist us with these.

First we have to consider that weight loss is multifaceted, there are many factors that play a role in why people gain weight, and what is the best approach to help them to lose weight, and keep the weight off long term. Mindset, lifestyle, habits, current health status, environment are just a few of them.

Today we are going to look more specifically at the impact our environment can have on long term results. If you want to make the whole process of weight loss easier, designing your environment to set you up for success can be a key element. Behaviours and motivation often wane over time, motivation specifically appears to go through highs and lows. So if we can design our environment to support the behaviours we need to do in order to get or keep a result, this is going to make the whole process easier, and more likely to end in a positive outcome.

We can see this is evident in a study done called the Transforming your life (TYL for short) study, which involved an environmental modification approach to support weight loss. This was compared to a control group that only followed a weight loss programme. 

The aim was to supply the TYL group with information and coaching on how to create a personal food and exercise programme that would support better choices, in order to make better choices as automatic, or easy as possible.

The results speak for themself.

As you can see from the diagram below, both groups actually lost a very similar amount of weight during the length of time of the study. Both groups were then followed up with 6 months later, and what they found after a longer period of time, was a huge difference in results.

The TYL group went on to lose a further 4.4kgs, whereas the control group (remembering they were only giving a weight loss diet and no environmental modification techniques) regained 7.3kgs

This circles back to the start of this article, where we spoke about short and long term results. We know in order to make long term changes, we need to have a long-term approach, which comes in many forms. Our mindset, our lifestyle, a sustainable nutrition approach, an enjoyable exercise regime, and an environment that supports positive changes.

So our question to you is: How many times have you lost and regained the same weight?

And what do you need to change in order to help keep this weight off long term?

At TFC we pride ourselves on a hugely supportive and friendly environment, our detailed and effective model of coaching and the nutrition coaching and education we provide to our members.

We start our accelerator programme this week, which involves 6 weeks of coaching alongside educational content to help support our members. We can’t wait to see what the next 6 weeks brings, and what our members achieve!

A randomized trial comparing two approaches to weight loss: differences in weight loss maintenance – PubMed (nih.gov)

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