Dear Coach Gila,

I am reaching out to you with a confused state of mind. I have been carrying around an extra 25 pounds for the past few years. Since August, I gained almost 10 more pounds. First the kids were home, I wasn’t able to get to the gym and I really wasn’t making the best eating choices. Then came the holidays. What can I say? There were a lot of meals and I enjoyed them all. I’m turning to you because I have decided that I cannot go on like this. I’m tired, sluggish, can’t think clearly, don’t sleep well, have heartburn and gas and honestly don’t like the way I look. My clothing doesn’t fit and I don’t feel like myself in my own body. My question, simply put, is: Do I diet or do I not diet? So many of my friends have had recent success with extreme diets. They lost weight quickly and they look great. However, I am fearful of losing the weight and then gaining it right back. I don’t think I could emotionally handle all the restricting and then regaining. Also important to add is my family history isn’t so great, there is cancer and heart disease so I want to be healthy and strong as well as lose weight. Lastly, I want to be a role model for my children so they can learn how to be healthy too. What do you recommend? Can one truly lose weight without dieting, and if so, how?

Thank you for reading my question and hopefully answering it.

Determined to lose it and keep it off

Dear Determined,

I am so glad you reached out to me. It takes courage to admit to yourself and then to someone else that what you have been doing is no longer working for you. You seem to have spent a lot of time thinking about where you are and where you want to be. I believe that our bodies speak to us and we just have to be open and ready to listen and learn.

You are correct in that dieting can work. Many do go on diets and lose weight. This works for some. The vast majority are tormented by the daily struggle of dieting. Food and eating transmutes into a fearful bogeyman. They are caught in a vicious cycle of restriction and then bingeing.

Our children learn more from our actions than from our words. You are correct that they are watching and developing their own relationship with food based on what they see us do.

Yes, you can lose weight without dieting. How does it work? Everyone’s body is different and everyone has a different relationship with food. Everyone has a different starting point. I meet my clients where they are and tailor their eating plan to their goals. Without more information I cannot give you the specifics you need to lose the weight in a healthful way but I can give you a few general suggestions.

Jack Dixon said, “If you focus on results, you’ll never change. If you focus on change, you will get results.” I believe lifestyle and behavior changes will allow you to create sustainable long-term results.

Small changes add up over time to yield big results.

How you eat is just as important as what you eat and how much you eat. Put your devices away when you eat, take a few minutes to focus on your food and derive pleasure from the different tastes and textures.

Focus on real food, the kind without labels. Eat real nutrient-dense food and less processed food-like substances.

Deconstruct your cravings. Ask yourself: What am I really hungry for? If food is not the problem, food is not the solution.

Eat the rainbow. When you plan your meals, make sure to get a variety of colors in at every meal and snack. Fruits and vegetables are your friends.

Try to not drink your calories. Drink water and then drink some more water. Swap soda (even diet soda) for flavored club soda. As the cooler months approach explore the tea aisle. There are so many delicious non-caffeinated options out there, find a few that you enjoy.

To keep your blood sugar balanced and aid in your weight loss journey, eat the right kinds and amount of protein.

Remember: fat doesn’t make you fat. Rather, healthy fat creates satiety. When you are satiated you are not dreaming of food all day.

Always be prepared with a healthy snack in your bag.

Develop a self-care routine, one that works for you. The options are endless; research and explore and make sure you breathe deeply and often.

Commit to moving your body. You can walk, work out at home, join a gym. If it makes you feel good and fits into your schedule you will stick to it.

Be kind to yourself on your journey. It will take time and that’s ok. Real, lasting, personal change takes time but will afford you a lifetime of success. As always, I am here to answer any questions you may have or to provide guidance and accountability on your journey to wellness.

xoxo,

Coach Gila