Success leaves clues. What clues do you leave?
SideSteel
Posts: 11,068 Member
Hey MFPers!
Let me first kick this off by saying that I firmly believe that the following things are true when it comes to fat loss, both on an individual level and as a coach:
a) Biologically we are basically governed by the same rules. Yes, a calorie deficit is a mandatory feature of a fat loss diet or program. (Whether we track those calories is a separate question but the deficit needs to exist).
b) How we achieve that deficit, in terms of the behaviors we maintain and our personal preferences, can and will vary heavily.
Having acknowledged the above, I'd like to make a thread discussing common characteristics among people who are successful at both losing fat, and maintaining that fat loss for long periods of time.
I'm going to share with you some common characteristics I see in my clients and I'm going to ask you to tell me what you believe are key behaviors that work for YOU that allow you to maintain some level of success.
Please Please Please note -- I am not suggesting that these are requirements. These are simply behaviors that I believe are beneficial to most people to assist them in sustaining a reasonable calorie intake over time.
And I'd like you to add yours to this post.
These are just a few common characteristics that I see and that I tend to promote when working with others.
I'd love for you to add what you think are key items to you being successful.
Let me first kick this off by saying that I firmly believe that the following things are true when it comes to fat loss, both on an individual level and as a coach:
a) Biologically we are basically governed by the same rules. Yes, a calorie deficit is a mandatory feature of a fat loss diet or program. (Whether we track those calories is a separate question but the deficit needs to exist).
b) How we achieve that deficit, in terms of the behaviors we maintain and our personal preferences, can and will vary heavily.
Having acknowledged the above, I'd like to make a thread discussing common characteristics among people who are successful at both losing fat, and maintaining that fat loss for long periods of time.
I'm going to share with you some common characteristics I see in my clients and I'm going to ask you to tell me what you believe are key behaviors that work for YOU that allow you to maintain some level of success.
Please Please Please note -- I am not suggesting that these are requirements. These are simply behaviors that I believe are beneficial to most people to assist them in sustaining a reasonable calorie intake over time.
And I'd like you to add yours to this post.
- Most meals are prepared at home or self prepared.
- Some attention is paid to food environment to manage environmental influences.
- The majority of the diet (but certainly not all of it) consists of minimally refined foods.
- The individual exercises regularly.
- Emphasis is placed on foods that promote satiety.
- Protein tends to be moderate to high and consumed with each meal.
- Most successful individuals have a good amount of self awareness regarding attitudes and feelings about food and exercise.
- Most successful individuals use some method of tracking metrics.
- Most successful individuals plan foods in advance and prepare some things in bulk.
- Most successful individuals forgive themselves.
- Most successful individuals are observant about their results and view the process as dynamic based on those results.
These are just a few common characteristics that I see and that I tend to promote when working with others.
I'd love for you to add what you think are key items to you being successful.
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Replies
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@stevetroutman81 -- no doubt you'll have some gems to drop in here0
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I really like your list. I've been maintaining my weight (loss of 45 pounds) for 16 months now, and I do those things that you mention. But - I don't feel the need to forgive myself (I think you mean for eating and/or not working out) when I don't think I've done something wrong. I also aim for everything I eat to be delicious; will try everything once, and incorporate it in meal plan, or never touch it again. I don't really exercise, but I move every day.
Paraphrasing what you said this is my recipe for success. Cook most of my meals myself from mostly real food ingredients. Avoid unnecessary temptation from foods that are difficult to moderate. Get moving. Food should taste good, but not too good, and leave me full, not more hungry. Every meal has at least some protein, fat and vegetables. I am working with my attitudes every day. I weigh myself every day, and weigh certain foods that are easy to weigh and easy to overdose. I meal plan, shop according to plan; chop/portion and freeze/box foods. My plan has to be structured and flexible enough to withstand and adjust to ups and downs of daily life and major changes in environment.0 -
Thank you for this thread, sidesteel! As someone seeking to maintain my current exercise and eating plan indefinitely while maintaining( and slowly improving over time) my body composition, it's great to find your list and see why i feel comfortable and confident with my routine.
I wish i had something to include to help the list grow. It almost feels like getting a gift for someone who already has everything they want.0 -
Well for me, I'd add...
- not depriving myself of things I really want, even if it requires some planning
- at the same time, not indulge in something that has a lot of calories just because it's there
- find ways to satisfy cravings for fewer calories
- make every meal as delicious as possible0 -
Good list, SideSteel.
Do you also find that people who are less influenced by peer pressure do better. Some people, including me, have a very hard time controlling portions in a group setting. 0 -
Good list, SideSteel. Do you also find that people who are less influenced by peer pressure do better. Some people, including me, have a very hard time controlling portions in a group setting.
That's a really great question.
I'll be honest, I've never encountered this with clients but it sure seems reasonable to me.
Strong first post
LOL'd my *kitten* off at the black bean bread comment you trolled me with on facebook btw.0 -
I completely enjoy events where there will be lots of tasty calorie dense foods. They happen on average every 2-3 weeks. They will not undo my progress - the next meal I am back on track.
Also, I do not make goals that will interfere with enjoying life. Goals should be realistic and attainable.0 -
Moving this up.0
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Well for me, I'd add...
- not depriving myself of things I really want, even if it requires some planning
- at the same time, not indulge in something that has a lot of calories just because it's there
- find ways to satisfy cravings for fewer calories
- make every meal as delicious as possible
These 4 ring true for me more than several on the original list (which is a good list).0 -
Just for fun I'll say which in the list I do, then add extras below....
- Most meals are prepared at home or self prepared. 5/7 are, so just barely yes. Those that aren't I have zero control over
- Some attention is paid to food environment to manage environmental influences. Yes
- The majority of the diet (but certainly not all of it) consists of minimally refined foods. No - but close to half
- The individual exercises regularly. Yes, now, but I lost all my weight with no exercise
- Emphasis is placed on foods that promote satiety. About 50/50. For certain meals, closer to 100%
- Protein tends to be moderate to high and consumed with each meal. Yes
- Most successful individuals have a good amount of self awareness regarding attitudes and feelings about food and exercise. Yes
- Most successful individuals use some method of tracking metrics. If you're on MFP and not tracking something, you're probably a troll or just reading for fun; Yes
- Most successful individuals plan foods in advance and prepare some things in bulk. Plan in advance: <50%; it was near 100% while losing. Prepare things in bulk: Yes, but mostly because I live alone. Just about every recipe provides me with at least 3 more meals by default.
- Most successful individuals forgive themselves. Yes
- Most successful individuals are observant about their results and view the process as dynamic based on those results. Yes
Additionally, I focus on health, physical performance, and body composition rather than weight.
I weigh regularly, but mostly as one of several tracking mechanisms. Similarly, I use my HRM to give me an idea if my cardiovascular function is improving over time and whether I need to take an extra rest more than I use it to find particular HR zones. Additionally, I look at strength, endurance and flexibility (at which I am exceedingly poor). I pay attention to speed, too, but it's like weight. Some days you hit the right conditions and are super fast, others you hit all the wrong ones and are slow as a slug.
ETA: After reading other posts, have to agree on the not denying myself point. Whenever I do, I end up regretting it. Sometimes not right away, but the 'I want' part of the brain has ways of making you submit.0 -
Great list! I also agree with @Francl27's list. I'd add:
- not feeling obligated to eat food just because it is available; enjoy it if you are hungry and if it fits in your daily calorie goal.
- removing emotions from food; food is fuel and is for nutrition and to enjoy.
- weigh myself regularly, but more importantly keep track of my measurements.0 -
I would add that most people have a goal, otherwise how do they measure success? It doesnt have to be a weight goal - can be clothing size, fitness level, a Big Day, lower cholesterol - whatever.0
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I lost 40 Lbs over three years ago and have more or less been maintaining that...not necessarily weight as I'm a bit heavier now than I was a few years ago, but I'm leaner...I don't log and haven't for going on three years...I'll answer these and then add...
- Most meals are prepared at home or self prepared. Resounding yes
- Some attention is paid to food environment to manage environmental influences.absolutely
- The majority of the diet (but certainly not all of it) consists of minimally refined foods.Very true
- The individual exercises regularly.5-6 days per week to include both cardiovascular fitness and resistance training
- Emphasis is placed on foods that promote satiety.For me this means tons of veg and plenty of whole grains, legumes, and starches...particularly early in the day
- Protein tends to be moderate to high and consumed with each meal.my meals tend to include around 30g+ protein...my snacks are generally some kind of protein like Greek Yogurt or Jerky along with some fruit usually...I also supplement with whey
- Most successful individuals have a good amount of self awareness regarding attitudes and feelings about food and exercise.yes
- Most successful individuals use some method of tracking metrics.While I do not keep a log or diary, I do measure and weigh out portions of many, if not most things. I also pay very close attention to food labels and I keep a general tally of things in my head
- Most successful individuals plan foods in advance and prepare some things in bulk.I go into every day with a plan...everything from my breakfast to snacks to lunch to dinner to desert. I basically know what's on the menu every single day before I even leave the house. My wife and I prepare our grains such as brown rice and quinoa for the week in bulk on Sundays. I will usually grill up a couple of pork tenderloins and a flank steak or something which gives us our lunch proteins...we also keep things like canned salmon and tuna on hand and sometimes have enough leftovers from the evening meal to take for lunch the next day.
- Most successful individuals forgive themselves.I'm realistic in that I know life happens sometimes and I'm not always going to be bang on and I'm sometimes going to miss a workout and I'm sometimes going to have a bad day or bad week or even a bad month...but it's ok because what matters is what I'm doing most of the time day in and day out and week in and week out and month in and month out and year in and year out.
- Most successful individuals are observant about their results and view the process as dynamic based on those results.definitely...a dynamic process that goes into perpetuity
It's difficult to add to this list...but I'll try- I don't mindlessly eat/snack...I suppose that would go with planning
- I generally don't drink my calories with some exceptions like my whey supplement and my daily V8
- I don't consume alcohol every day...I drink 2x per week...and it was tough to get there...
- I enjoy being generally active outside of my desk job. I'd much prefer to be out doing something than watching t.v. or a movie or playing video games.
- On average I watch 200ish minutes of television per week...a bit more in the winter.
- I allow myself a "liberty meal" once per week (I guess some would call it a "cheat"...I just don't like that term and it conjures up something negative in my mind )...I generally enjoy eating very well so I don't feel particularly deprived of anything and usually have desert every night, etc...but on Saturday I allow myself to go out and just have something I normally wouldn't have in my day to day...this is when I take the boys out for pizza...or I go to my favorite New Mexican joint for some kick *kitten* gazillion calorie enchiladas, etc...I might even have a beer with lunch. Basically it's just a meal for which I don't really even try (nor do I care) to estimate calories or worry about whether or not I'm getting my protein or what impact it could have on my performance, etc. It's just a relax and have fun kind of deal.
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I practice everything on your list, mind blown. I would add motivation to succeed came from within. Also when there is a hiccup (my recent 10 pound gain) it's get back to basics, refer to The List if you will. Few pounds from my fighting weight.0
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Very good discussion! I share many of these characteristics. Here is where I diverge from your list:
I perhaps eat more refined foods than many others here. It is still the "minority" of my diet, though. (I'll put the definition of "refined" to the side.)The majority of the diet (but certainly not all of it) consists of minimally refined foods.
I eat a lot of protein but I don't necessarily have a significant amount with each meal.Protein tends to be moderate to high and consumed with each meal.
My wife cooks our dinners for our large family, so cooking in bulk is more or less what she does every day! She doesn't "prepare in bulk" in the sense of making a lot of food with the intention of freezing it and keeping it.Most successful individuals plan foods in advance and prepare some things in bulk.
I do this but want to stress it's importance again. It's related to the last item as well.Most successful individuals forgive themselves.
The one I will add is:
- Make exercise part of their lifestyle.
"Lifestyle change" is such a cliche, but for me it is true. I have changed my habits so that I exercise almost as automatically as I brush my teeth or go to work. In addition to planned "workouts", I try to be more active in general in my life - walking the dog, riding bikes with the kids, etc.0 -
Good list, SideSteel. Do you also find that people who are less influenced by peer pressure do better. Some people, including me, have a very hard time controlling portions in a group setting.
I think there can be the opposite effect too? Some friends of mine are very active and healthy conscious versus my family which is really not. When I started getting closer to these friends it definitely made everything easier. One weighs everything she eats on a food scale, sometimes brings it with her if we are meeting at someone else's house. So she lets me use her food scale at her place and knows I will need labels for what we are eating. And they are great to go get in a hike with rather than just sit around stuffing our faces every week. So I do think peer group is important, but can be beneficial.
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blues4miles wrote: »Good list, SideSteel. Do you also find that people who are less influenced by peer pressure do better. Some people, including me, have a very hard time controlling portions in a group setting.
I think there can be the opposite effect too? Some friends of mine are very active and healthy conscious versus my family which is really not. When I started getting closer to these friends it definitely made everything easier. One weighs everything she eats on a food scale, sometimes brings it with her if we are meeting at someone else's house. So she lets me use her food scale at her place and knows I will need labels for what we are eating. And they are great to go get in a hike with rather than just sit around stuffing our faces every week. So I do think peer group is important, but can be beneficial.
Good point, @blues4miles! I think what @hyok_lee may be getting as is say your friend that currently weighs her food and brings the food scale stopped doing that. Would you stop weighing and measuring your food at these gatherings, too? Hopefully not, but maybe someone else would let that negatively influence them.0 -
Maintaining good mental health is almost the only item on my list. Once I get stressed or overwhelmed for any length of time I eventually go back to food for comfort. Luckily, things like regular exercise contribute to my mental health, and allow me to deal with mild or short lived stress.0
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As several people mentionned already: planning meals.
Then
Not drinking calories or not too many (For me one glass of wine or beer if planned properly, and no juice because not worth it for me)
Treating treats as... well, treats!
Accepting that you CAN be hungry
I think I do pretty much everything on your list when I can. I can't control my environment or cook for myself at the moment but everyhing else remains (exercise, metrics, strong awareness what and why I eat etc.)0 -
I think there is a big psychological element. IMO people who easily maintain an ideal body weight have a "normal" relationship with food. Food is simply nourishment for the body rather than the soul. They don't use food because they are:
- angry
- miserable
- disappointed about something
- depressed
- anxious
- bored
etc.
They also don't use to "reward" themselves for anything well done.0
This discussion has been closed.
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