In this week’s group meeting, Dr. Tro and Health Coaches Amy Eiges and Brian Wiley discussed something a lot of us wonder about when we are near or approaching our health and weight loss goals: “What’s Next”? The team discussed their health journeys and how they have been able to make low carb a long-term strategy.
Discussion:
- Dr. Tro began the discussion by talking about health markers — the scale is a useful tool to track but it doesn’t define you or your health. Daily weight is just a momentary snapshot that does not give a full picture — it is the trend over time that is important, not the daily fluctuations. CGMs and ketone breath meters can give you immediate feedback if you are on the right track, but again there are things unrelated that can skew those numbers and the long term trends are what’s most important.
- Amy talked about a blog post she wrote a few months ago examining what the focus becomes after significant weight loss.
- Everyone agreed that the numbers can be discouraging and it is important to keep them in perspective while you focus on the long journey.
- Often when people hit a stall or rough patch, they jump from one thing to another trying to jumpstart their weight loss, and it usually makes things worse. The best thing to do in these situations is to go back to basics for a few weeks. Refocus on keeping things simple — this is normally enough to get things back on track.
- Dr. Tro talked about the National Weight Control Registry showing how behavior habits help maintain weight loss. Some key behaviors found in those who have maintained weight loss over ten years: were daily weighing, keeping macros, and daily exercise. Dr. Tro believes all these are habits that train the brain and keep you consistent with your health.
- Know what foods you can’t restrict and replace them with healthier options. Don’t deprive yourself and be prepared for every situation. Everyone agreed that not beating yourself up if you use low-carb replacements is essential.
- If you have a slip, forgive yourself and get back on track, but try to figure out what happened so you can learn from it. Don’t punish yourself with fasting and exercise, just refocus and get re-started right away. Don’t wait until “Monday” to start over!
- Set small attainable goals — it can be discouraging to aim for the big picture if it seems very far away.
- Cultivate support and surround yourself with people that will hold you accountable if you start to stray.
