With the holiday season coming to an end and the new year approaching, this is the time all those weight loss resolutions start popping up out of the wood work. But the questions remains, are these resolution makers serious, or is it something they do at this time of year out of habit? What a lot of people don’t understand is: there is an IDENTITY that needs to be developed to make weight loss a lifestyle change and not a temporary resolution.
The fact that a lot of people have been overweight or lack physical fitness for most of their lives, this is now there identity. This is one reason why many are not successful with weight loss, for they feel like they would lose part of who they have been for so long, so they never really try hard enough. Change is hard and scary, so many just shy away from it. They may desire weight loss and to be healthier but losing one’s identity can be the biggest obstacle to overcome.
When people say things like, ” I am big boned and it runs in my family” or ” I will never be a certain size as (insert ethnic group) are not meant to be smaller”, clearly shows what one identifies with and changing that will be changing who they are. But nothing is further from the truth. The truth is, changing or improving your physical attributes does not change who you are, but it changes the perception and belief that weight loss can’t happen for everyone.
To be successful at weight loss and make it a lifestyle change, one must eat right and exercise on a consistent basis. This has to be your new IDENTITY, meaning it’s something you do consistently as part of your life. There is no way around it! So if your new years resolution is to lose weight and get into better shape as a lifestyle change, make sure your identity matches the process that will help you achieve those goals. Don’t hold on to an old identity and expect a new body!
It has been said that breakfast is the most important meal of the day, but is it true? There is a common believe that eating breakfast kick-starts your metabolism and helps prevent overeating or binge eating throughout the day. For these reasons, people are often told to not skip breakfast and to eat within one hour of waking up as a weight loss recommendation.
The truth is, breakfast is no more special than any other meal of the day. At the end of the day it’s about total calories consumed. Breakfast is simply breaking your fast from a period of non eating, be it in the am or pm. What’s important is to stay within your calorie budget for the day if your goal is weight loss. Everyone is different, so some feel comfortable eating breakfast while others don’t. But it’s not necessary to force yourself to eat breakfast if you are not particularly hungry first thing in the morning.
Nutritionist Amanda Hamilton states, “The “breakfast boosts metabolism” myth is based on the ‘thermic effect of food’. Around 10% of our calorie burn comes from the energy that we use to digest, absorb and assimilate the nutrients in our meals. Roughly speaking, eat a 350-calorie breakfast and you will burn 35 calories in the process. But notice that you’ve eaten 350 extra calories to burn that 35 – a net gain of 315 calories. No matter what time of day you eat at, you’ll burn off around 10% of the calories in your food through the thermic effect of food. So, whether you eat your breakfast at 7am, 10am or never, if you eat roughly the same amount and types of food overall, its effect on your metabolism will be the same.” This shows that the metabolism argument is a very weak one in the grand scheme of weight loss.
One must challenge popular beliefs by putting them to the test to know what really works for them. The problem is, most people don’t do this, so they repeat what they hear or read as gospel. Listen to your body, it tells you everything you need to know.