🤔 Is the way we think of weight loss backwards?
Weight loss.
A dreaded topic for many...
When I think weight loss, my face drops, my body tenses up, my heart beats a bit faster, and I think - pressure... expectations... f*ck this...
A lot of us associate "weight loss" with a certain lifestyle outcome...
IF I lose weight THEN I will move easier...
IF I lose weight THEN I will become more confident...
IF I lose weight THEN I won't be as worried & stressed about food intake...
It's as if weight loss is the "magic key" to all of those lifestyle changes.
My opinion?
Those thoughts need a 180 twist.
Today, let's practice re-writing these thoughts and simply EXPLORE how it feels to say each statement in reverse...
IF I can practice movement to be able to move easier, THEN my body's weight may change during the process...
Weight loss ≠easier movement.
In fact, as a recovered anorexic - I know this all too well (yes, I know it's an extreme scenario - but it proves the point). At my thinnest, I was also my weakest... My joints hurt with lack of nourishment, and my muscles were so tiny, it was hard to do simple tasks.
You might be thinking "but Kenzie, that's completely different than someone who is overweight".
You're right - in part. It IS a different scenario.
But still, the same concept applies.
Losing weight on its own is not going to make you stronger, more mobile, more flexible, and have improved cardiovascular capacity.
Rather, doing strength/resistance training, yoga, stretching, and doing some form of cardio exercise will help you achieve those things.
AND, as a result of doing those things, your body may ADAPT to be able to do them better (perhaps you will gain muscle or lose weight).
So, it's not "I need to lose weight to move better"...
Rather, it's "If I work on moving better, my body may adapt during the process".
IF I lose weight THEN I will be more confident
This is one of the most common ones I hear in my practice...
Weight loss ≠confidence.
What does? Setting and achieving small goals & practicing self care. AND, the more confident we are in ourselves, the more LIKELY we are to want to take care of ourselves, nourish our body, and move our body.
We may also feel more confident to do things like go for a walk on the beach, try a new gym class, or go for a swim.
IF I work on improving my self-confidence, THEN I may feel more empowered to take care of myself & try new things. As a result, my body MAY adapt or change.
To work on improving confidence, you may try...
Doing something challenging each day or each week
Setting small goals & noting down when you achieve each one
Buying and wearing clothes that feel GOOD and COMFORTABLE for your body RIGHT NOW (not "I will wear these old clothes until I lose weight and can fit back into my size X jeans")
Writing and saying aloud affirmations
Practicing gratitude
Your external body has nothing to do with your internal confidence.
Build confidence, and you may find you feel better and are more empowered/motivated to engage in wellness activities and habits.
IF I lose weight THEN I won't be as stressed and worried about food
Again, this one is a bit backwards... And, yes - I know this because at my thinnest I was also the MOST stressed, overwhelmed, and anxious around food (I know an eating disorder is different - but, again, a similar concept can be applied).
Often times, when we are constantly stressed or worried about food, we are worried about a specific thing that someone ELSE told us...
We are eating "too many carbs"
We are eating "too many calories"
We are eating "too much fat"
We stress so much about what OTHERS are saying and we forget to listen to our body and learn what is best for us.
And, in stressing, worrying, and potentially "restricting" ourselves from having the foods our mind & body want - we may wind up binging or overeating high calorie, low nutrient dense foods...
IF I improve my relationship with food THEN I may have more regular eating habits that support my body in being it's healthiest and happiest self.
Focussing on your relationship with food might look like...
Journalling and reflecting on your meals - which allow you to feel your best & which do not?
Experimenting with different types of meals (ones with more protein, more fat, more veg, more fiber, etc.) and noticing how you feel
Mindfully enjoying the foods you love most - when you want them (ie: there is no "restriction" for when you can and cannot have a cookie - when you notice you truly want one, you can have one)
Noticing which foods are unsupportive & which are supportive - and using that information to stock your kitchen to be a comfortable environment
Recognizing food for its benefits on social, mental, and physical wellbeing
When we improve our relationship with food, we can allow our body the opportunity to nourish itself the way it needs so we feel AWESOME. In doing so, our body may adapt.
It's Not Weight Loss...
It's not weight loss that causes these "things" we want (easier movement, confidence, and comfort around food).
Today, I want to give a gentle reminder that your weight can fluctuate day to day just because you had a bit more carbs than usual (carbs "carry" water with it = WATER weight gain, not necessarily fat gain), a bit more sodium (water retention), or a bit more food/water in your stomach...
But, while our weight may fluctuate day-to-day, our actions and behaviours (our intention to support ourselves the best we can in each moment) CAN stay consistent...
AND, it's the actions and behaviours that will ultimately lead to the goals we want to achieve - whether it be ease of movement, confidence, comfort with food, or something else.
I encourage you today to track and recognize all the small wins you have throughout the day.
Added a veggie to lunch? AWESOME
Did some movement that felt good for your body? CELEBRATE IT
Said a positive affirmation in the mirror? HIGH FIVE
These are the important things. These are the things that truly matter <3
P.S.
If you need help on your path to health and wellness (in a positive and uplifting way), the Always Nourished Community is open for new members <3 Here's a lil' blurb about the community...
The Always Nourished Community is a supportive space inspired by Dr. David Ludwig's revolutionary Always Hungry? Solution. While rooted in Ludwig's principles of lower glycemic load meals, self reflection, balanced nutrition, and metabolic health - the Always Nourished Community is designed to be an extension of the Always Hungry? Solution - with emphasis on a more flexible and customized approach. We focus on setting small, achievable goals for nutrition, movement, sleep, and stress relief - while honouring that each individual will have a unique path to achieve their ideal quality of life <3
DISCLAIMER: Kenzie Osborne, is not a licensed Dietitian, Naturopathic Doctor or Medical Physician. Kenzie Osborne does not diagnose diseases, disorders or conditions. You should ALWAYS consult with a medical professional prior to making ANY changes to your dietary intake and eating patterns. Any changes you make to your diet as a result of nutrition consultations with Kenzie Osborne, emails from Kenzie Osborne and/or participation in the Always Nourished Community are taken at your own risk. Kenzie Osborne does NOT prescribe any diet program or provide advice/treatment for medical conditions. It is important that you stay in continuous contact with your doctor or your primary health care provider to ensure safety and effectiveness of ANY nutrition or lifestyle change(s) you are making.