10 Things You Should Know (Sincerely, Nutrition Solutions)

This week in class we talked about our programs at Nutrition Solutions.  If you weren’t able to make it, here’s the main points:

  1. We care and we are here to support you.  You are emotionally invested in your transformation and we are right there along side with you. It’s like having a team work for you.
  2. We are the nutrition experts, but you are the experts over your health. Sustained weight loss occurs when a person begins to understand their personal reasons for weight loss (Intrinsic Motivation), which is very different than extrinsic motivation. Your ability to communicate honestly and openly with your coach, friends and family is an integral part of your success. We probe. We listen. We ask more questions. It’s a personalized approach and it’s what works.
  3. Meal replacements work, but it’s not a diet. We provide evidence-based approaches for weight loss, but if you approach this as just another diet, well, that’s just what you’ll get. Diets alone will not cause the transformation necessary for sustained weight loss. It’s important to understand the challenges involved in weight loss such as environment, support, stress and sleep, in addition to the nutrition and exercise.
  4. Hyperpalatable foods are highly addictive. Hyperpalatable foods are “food-like” substances (credit Michael Pollan). It’s all the foods that are engineered to taste really, really good. Betcha can’t just eat one! Think Dorrito’s, Ben & Jerry’s and just about almost all processed foods you find packaged in a grocery store. These foods are so rewarding that it’s almost nearly impossible to put down after just one bite. I find that when a person understands how these foods affect their biology, it actually sets them free. When they began to eat whole, unprocessed foods their body begins to heal and portion control happens more naturally.
  5. Take advantage of the full program. This ties into number 3. We provide educational group classes, one-on-one coaching, cooking demo’s, grocery tours, chef-prepared meals and online tools. What this amounts to is a lot of support, education and accountability. Your time and effort in the program will be worth it.
  6. You have to be active. People that lose weight and keep it off commit themselves to daily exercise. A minimum of 150 minutes per week is necessary, but some individuals need upwards of 300 minutes per week. There’s no one-size fits all approach when it comes to exercise either. It’s important to vary the intensity and duration as well. If the word exercise conjures up negative feelings for you, reframe it. Think of it as movement or activity. I personally like to think of it as the best anti-depression/anti-anxiety/anti-aging/immune-boosting/pain-relieving drug ever known, and it’s free. Exercise is not optional.
  7. Weight loss is not simply going on a diet. Causes of weight gain are complex and so the treatment should be comprehensive. What to eat is pretty straightforward and I’ll quote Marion Nestle: “Eat less, move more, eat plenty of fruits and vegetables and don’t eat too much junk food!” Exactly how to accomplish that requires no less than a complete lifestyle change for most people.
  8. Come in when you least want to. Whether it’s coming to weekly classes, or meeting with your dietitian or weight loss coach, showing up is half of the battle. We understand it’s hard to come in when your week hasn’t gone as planned. Maybe stress got the best of you and you fell back on some old eating habits, or maybe you’ve attended one too many holiday parties. Regardless of your feelings, show up. Don’t let guilt and shame interfere with you getting the support and encouragement you need.
  9. To lose weight (and Keep it Off), you must get more sleep, manage stress and find support.  Sleep: aim for 7-9 hours. Stress: find ways to respond differently. Chronic sleep deprivation and chronic stress make it nearly impossible to lose weight. We discussed some of the biological causes for this in class, but a quick google search will convince you. Support: who do you have in your inner circle? If your friends aren’t fully supportive of the new you, it may be time to prune back. Surround yourself with people who are committed to healthy life-giving behaviors–friends that will ask you to yoga, or bike ride or take a walk.
  10. Weight loss is a journey. Weight loss is rarely a straightforward process and a person will cycle through a variety of setbacks. THIS IS NORMAL. It’s quite likely that no one ever discusses this fact, but if you ask anyone who has lost weight, they will share their personal struggles and relapse. It’s especially important to practice self-compassion in the times when you feel the least worthy of it. It’s a bumpy journey, but a journey worth taking. And finally, breathe in. Breathe out. The holidays are almost behind us and a new year awaits you. Get ready for 2017. It’s going to be great.



About the Author
Registered Dietitian Nutritionist and Weight Loss Coach specializing in lifestyle transformation