How to Prioritize Yourself To Keep The Weight Off (+ a Client Weight Loss Story)

Weight loss success is based on behavior change and lifestyle modification. Without these two factors, it’s nearly impossible to truly keep the weight off. Here is a client weight loss story and how I helped him after he gained weight back that he lost.

There are times where being selfish with your weight goals is important, and there are a few key things to keep in mind. Over the decades that I’ve been helping clients with weight loss, they have had an 84% success rate with weight maintenance. And if you’ve successfully lost weight, you know that keeping the weight off can often be more challenging than losing the weight in the first place.

Even after a year, people who keep the weight off do so because of positive behavior changes they’ve made. The 16% of people that gain weight back have gained weight due to extreme stressors in their life. These stressors can add up over time, and make it easier to succumb to old habits. However, by being selfish and continuing to prioritize yourself and your health, you can keep the weight off even during times of high stress.

Here is an example of how I helped one of my clients utilize being selfish during a crazy time in his life.

A Client Weight Loss Story

One of my clients returned after 2 years. When I originally worked with him, he had reached his weight loss goal of 20 pounds. Upon returning, he had gained the weight back due to the following stressors:

  • a change in job where he was now travelling to Europe for a week, twice a month
  • he had a second child
  • his family moved to the suburbs which resulted in a 2 hour commute to work

These additional stresses in his life were the culprits of his change in habits. In addition to these big life events he was:

  • skipping breakfast (one of our core principles)
  • not eating frequently (another core principle)
  • drinking more in the evening as a form of winding down from a long day at work

He was not prioritizing himself. Thus, the 20 pounds crept back on in about 8 months.

Core Principles to Get Back on Track with Weight Loss

After meeting with him, we instantly decided to get back the core principles of eating a hearty, high-fiber, high-protein breakfast and eating every 3-4 hours. We discussed some breakfast options that would work with him and his busy lifestyle.

Breakfast Options for Weight Loss

Option #1 (when at home):

  • a serving of high-fiber cereal containing 5 grams of fiber or more
  • a cup of milk
  • ¾ cup of blueberries
  • 2 Tbsp ground flaxseed
  • a light string cheese containing 3 grams of fat or less

Option #2 (when on the go):

  • a container of Greek yogurt
  • a banana
  • 6 almonds/4 walnut halves
  • a slice of toast (containing 5 grams or more of fiber per serving) with a piece of Jarlsberg lite cheese on top

Preparing Snacks for the Week

Next, we discussed how easy it could be prepping the snacks on a Sunday for the entire week or just bringing the entire box of crackers and bag of cheese (he is able to exhibit portion control) and divvy the food out throughout the week at work. This way, the snacks could control hunger levels so that when he ate lunch or dinner, we wasn’t starving and was able to eat smaller portions and make healthier choices.

How Alcohol Can Impact Your Weight Loss Goals

Last of all, I remind my clients that alcohol can add to calories consumed. Our liquid calories are always so sneaky. Therefore, for this particular client, we talked about having alcohol on the weekends or one night during the week to keep it under 7 drinks per week. Good day or bad day, by prioritizing your relaxation and health, you can find other forms of de-stressing at the end of a long day without a glass of wine. His form of de-stressing: drink tea and watch his favorite TV show.

Remember Why It’s Important to Prioritize Yourself!

Remember, during times of stress or busy schedules, you still need to prioritize yourself. Stick to that breakfast and snack routine and make sure to have some form of daily relaxation that does not include food or drink but includes something you enjoy and are able to do at home. If you feel like things have gotten off track, remember that even focusing on a small item can lead to progress.

If this client weight loss story was helpful, read more articles with tips for building positive habits and important factors to consider for your weight loss goals:

And of course, if you’re looking for more 1 on 1 nutrition guidance, schedule a free 20 minute consultation call.

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