So you've embarked on a new health kick. Maybe you downloaded or purchased a meal plan from the internet. You've stuck to it religiously but your weight has barely shifted. Or maybe you've used meal plans in the past but found that over time the weight has crept back on after the 6, 8, 12 weeks was up and have tried to go back on that diet and nothing is happening.
Over the course of a week I hear this story a lot. Then its followed by a lot of guilt and feeling bad about making "bad" choices. Except, in most instances it was never about "good" or "bad" choices. The problem with this notion of 'the meal plan that will solve everything' is that it is finite and prescribed. You're given a meal plan with exact quantities of specific foods and then no coaching for what happens when you get to the end. Are you supposed to put the 12 weeks on repeat forever? Is it even normal to be on a meal plan that has you feeling tired, light headed and hungry all the time? Do you need to then weigh yourself every day or multiple times a week?
The answer is no, no and NO!
And this is why I don't write meal plans. I sit down and put together guidelines with my clients.
"What's the difference?" you ask.
In scenario 1, you're left asking questions about what happens at the end of the plan. Scenario 2, however is a process of building healthy habits. Piece by piece you understand the combinations of foods that make you feel good, and healthy. You get into the habit of building your own meals, from recipes you know you enjoy, you can experiment with new recipes and you are comfortable with portion sizes.
You're not left feeling hungry, hangry or light-headed because you aren't eating enough food - instead you listen to your hunger cues and what your own body is trying to tell you about what it needs. There's no guilt. You shouldn't feel deprived, or like you can absolutely never ever have a piece of cake.
You cannot achieve the lasting results you want, in just a few weeks. It takes persistence, time and kindness to yourself. And weighing yourself every day, or even every week won't help.
If you are eating healthy meals consisting of lots of vegetables, some wholegrains, lean proteins and eating regularly; if you are feeling good, and not ignoring your hunger cues; then you will be just fine. Your body will do exactly what you are hoping - you will lose weight. It will creep off slowly and you won't need scales, and you won't need to torment yourself over 100g changes in either direction. Even more importantly, your weight loss will be healthy and sustainable in the long term, and it won't creep back on again at the end of a program. Because there is no program.
