The drive for effective weight loss solutions is at an all-time high. According to the CDC, about 43% of US adults are obese and another 31% are overweight. One key factor appears to be personalizing the process and addressing several areas at once (instead of diet-only approaches).
Diets tend to offer one-size-fits-all strategies. These often eliminate certain foods or macronutrients, especially carbohydrates or fats, depending on the diet. In some, these restrictions lead to a cyclical pattern of over-indulging. When certain foods are off-limits, some of us crave them even more.
Even when dieting is successful for initial weight loss, regaining the weight is unfortunately common. About 60% of dieters regaining all or even more of the weight. Restrictive eating patterns can worsen our relationship with food. Many feel guilt or shame when their approach to a healthier lifestyle don’t pan out. Self-confidence is crucial for adopting healthy habits, so this can have unintended consequences for future weight loss success.
“Many participants have tried diets with strict rules and have fears about foods they can’t eat,” explains dietitian Aisling Harris. Her research supports that less-restrictive approaches offer effective alternatives. Harris continues, “Obesity develops for multiple reasons and blaming someone for their weight can lead to emotional eating.” All aspects of lifestyle can be improved in ways that preserve self-esteem. A non-judgmental approach is ideal, because self-worth is the foundation necessary for self-care.
Lifestyle habits have emerged as the cornerstone of weight loss interventions. If this sounds broad, that’s because it is!
The entire spectrum of daily behaviors matter, including what we eat, when we eat, and what we do. For instance, weight loss predictors include less snacking between meals, less time spent sitting, and a dedication to getting your heart up through exercise. For some, improving a single daily habit benefits weight loss, but for most, several habits must be adjusted before significant changes in body weight. This multi-component approach avoids the pitfalls of focusing narrowly on a single aspect of behavior, and instead, highlights the effectiveness of personalized solutions that address the entire person.
Wellness coaching is designed to assist with the entire process of behavior change. The relationships developed helps individuals develop a plan and stick to it. This ensures that habit adjustments take into account the context of a person’s role at home and at work. Plus, sharing your experience with a caring person and receiving feedback provides helpful social support that leads to greater weight loss success.
Another reason why personalized solutions benefit from dedicated coaching is that you can use the lessons from your past to co-develop effective problem-solving strategies. This helps you anticipate and overcome obstacles to success. For instance, weight changes often occur in response to changes in your environment or after facing stressful life events. You can identify what habits you previously adjusted in your past, and reflect on how your weight responded. This process can help you avoid falling into old patterns that could sabotage your success. Research supports that your history of body weight changes should inform your personalized weight loss solution.
Although most can identify pitfalls in their past behavior, we are rarely as good at recalling our strengths. Conversations with a wellness coach can help you bring to light your unique talents. This is important because it helps us see the potential in ourselves and avoid fixating on things we cannot control. Together with your coach, you can shift away from self-limitations and leverage your strengths for sustainable habit improvements. As communication with a dedicated coach increases, some studies noted more weight loss success, suggesting that regular meetings may be optimal for those who are ready and motivated for healthier habits.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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