November 1, 2023
Are you sick of fad diets, counting macros, and yo-yoing? Do you want to BE and FEEL your best and healthiest for the long run? Keep reading to understand how you can lose the fat, keep it off, and maintain optimal health for years to come.
Hi, I am Katie Lister, a practicing Registered Nurse and founder of Growth Gals. For years, both working in health care and in my personal life, I have observed people struggling to lose weight and simply feel good. After working in functional medicine, which addresses the root cause of disease, I have narrowed down my top general recommendations for sustainable and long-term health. Continue reading to discover simple shifts you can implement in your everyday life to become your healthiest self.
Written by Katie Lister, RN, BScN. An experienced Registered Nurse, Group Facilitator, Life Coach, and Community Leader. Read Katie's Full Author Bio
In James Clearโs book, Atomic Habits, he differentiates between Outcome based habits and Identity based habits. Most of us focus on what we want to achieve rather than who we want to become. The goal should not be to lose 15 lbs, it should be to BECOME a fit & healthy person. โWhen your behaviour and identity are fully aligned, you are no longer pursuing behaviour change. You are simply acting like the type of person you already believe yourself to beโ. โIโm trying to lose weightโ becomes โThanks for offering, but I donโt eat chips.โ
Speak in the present tense, you will reinforce the identity of the person you are trying to become, until eventually youโll believe it. And bonus, the more pride you have in a part of your identity (which builds over time), the more motivated you will to maintain the habits associated with it.
Forget perfectionism and all-or-nothing thinking. Even the healthiest fitness gurus or experts in their fields do not eat clean 100% of the time, workout 7 days/week, or have a perfect uninterrupted 8 hours of sleep per night. We are human, not robots. Aim for 85%.
If you have an occasional gathering with friends and donโt get enough sleep as a result, donโt beat yourself up – itโs worth it sometimes! If you need to give up your morning workout to get that extra 30 minutes of shut-eye, then do it. If youโre crazy busy and need to eat out, just DO IT (try and choose wisely or course). We all are busy and have responsibilities. Expecting to count macros, log all your food, pre chop and prep everything in little tupperware, hit the gym, sleep like a baby, AND do everything else 100% of the time is just completely unrealistic.
When life throws you a curveball, which it WILL, you are going to fall off the wagon and revert back to your old self if you have this regimented thinking. Remember, youโve learned that quick fixes donโt last. You need small but sustainable, long-lasting steps. Eventually you wonโt even think twice about not buying the prepackaged food that you used to and youโll be stoked to do your morning exercise routine because thatโs just WHO you are.
So, who do you want to be? What habits do you need to form and what behaviors you need to change in order to BECOME this person?
Okay so youโve decided who you want to become. Now what do you actually need to do in order to become this person?
It all starts with sleep. Prioritize getting a full, good nightโs rest. If youโre not getting at least 7.5 hours of sleep per night, donโt even think about changing anything else in your life until you make sleep a priority.
Sleep deprivation increases hunger hormone (ghrelin) and decreases food satisfaction hormone (leptin). Youโll therefore consume more calories per day than those getting a full nightโs sleep – in fact studies have shown those who get under 6 hours of sleep per night ate an average of 300 more calories per day than those getting 8 hours per night. That leads to 10-15 pounds gained per year. Youโll also crave more high calorie foods like sugary and salty snacks versus healthy protein or fats when youโre sleep deprived. And sadly, even if you ARE losing weight despite not sleeping enough, youโll lose more lean body mass than fat.
So you can meal prep, calorie count, and workout all you want, but if youโre sleeping less than 6 hours a night consistently, youโre FIGHTING your bodyโs system and impulses. We all know self-control only lasts so long.
Okay this seems way too simple, but SO MANY people are not adequately hydrated. Most of us need 2.5 – 4 liters/day – pending on body weight and activity level.
Well if youโre dehydrated, you may actually THINK youโre hungry, crave food, and therefore eat more when in fact you just need to drink fluids. Youโll also feel more fatigued and low energy, which leads to grabbing easy, unhealthy snacks and sitting on the couch instead of moving your body.
80% of weight loss is food intake vs. 20% is energy expensure (exercise). There is SO much information on what you should and shouldnโt eat, but really here are the basics to simplify it.
Again, remember the 85% rule. Above are the ideal recommendations, but itโs virtually impossible to do this all the time so donโt beat yourself up when you grab a snack on the go or want to eat out for date night. Enjoy celebrations guilt-free but make intentional food choices during typical day-to-day life.
Okay so youโre now a healthy person whoโs sleeping like a baby, staying super hydrated, and eating clean… Time to get moving! Iโm not going to get into the WHY of exercise here, I think virtually everyone knows that itโs the best. The issue is actually doing it.
I know this sounds like a lot, but what is ONE THING you can implement starting TODAY?
Is it a good nightโs sleep? More water? Simply repeating healthy affirmations? Replacing the type of oil you cook with? Squeezing in a morning pilates video? Just choose one. Commit. Make it part of your daily life and then itโll feel second nature. Do it for a couple weeks then revisit this guide and add on the next thing and so forth. Before you know it, youโll BE the healthy person youโve been telling yourself you are all along!
Please note that this is for educational purposes only. These recommendations are generalized and are meant for individuals without significant chronic illnesses or health challenges. Please consult a healthcare professional prior to changing your diet, activity level, or increasing fluid intake if you are uncertain about your specific condition. Consider a functional medicine practitioner and an integrative health care team when it comes to personalized lifestyle interventions.
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