The Secret Revealed: Why You Can’t Lose Weight!

Are You a Weight-Loss Sabotager?

Do any of these sounds familiar?

  • You are careful for a certain period of time, lose some weight, and improve your fitness… then gradually revert back to your old ways.
  • You know exactly what to do, but cannot seem to do it. You feel like you could write a diet book with everything you know about weight loss. But you do not put the knowledge to action.

The truth is, there is a huge difference between knowing what to do and actually doing it. It is easy to hop from one diet/training program to the next without ever sticking with anything. Success comes down to our mindset, psychology, and habits. (The foundation of Fit Bunnies Fitness!)

No diet that is solely based on the food you eat will help you figure out why you gained weight in the first place. A diet will not fix emotional, mindless, stress-induced eating, and it will not fix habitual, compulsive binge-eating. Basically, a diet will not get to the root cause of why you overeat.

People often think a fear of failure is holding them back. I frequently hear, “I don’t want this to be yet another failed diet attempt.” But surprisingly, it’s a fear of success that holds people back the most. The best diet will not matter—no matter how determined you might feel—if a part of you wants to destroy progress toward your goals.

Self-Sabotage Happens When You’re Scared of Success

Why would you be scared of success? Well, if you are successful, any number of fears could be realized. For instance, you will not have food as a way to temporarily escape or quiet your mind at work or home. Or you will have to deal with uncomfortable feelings such as self-doubt, regret, disappointment, or fear (because you are not suppressing them with food).

Maybe you will lose the “Once I lose the weight I will finally…” safety blanket that protects you from taking action on an intimidating (but ultimately rewarding) goal.

These are real psychological roadblocks, but nothing that cannot be overcome. To break from a pattern of weight-loss sabotage, you need to get to the root of why you are sabotaging yourself. I frequently use the exercise below, which often leads to breakthroughs.

Jill Bunny – CBT- Worksheet

We fall off track because a part of us is not sure that the goal we are working toward is going to make our lives better. This causes inner conflict, and when there is inner conflict, we do the easiest thing of all: Nothing.

I’ve used this simple worksheet to many of our bunnies, and I have found that it helps determine what’s really holding them back.

1. List five reasons you believe your life will be worse off when you achieve your goal.

Here are some answers from our members:

  • I do not feel like it is possible, so why even bother trying. Nothing works long-term, and failing in front of everyone multiple times is embarrassing.
  • My husband loves beer; I want to go to breweries with him and drink beers without worrying about calories or carbs.
  • I’m scared of dating. I know if I lose the weight, I’ll have no excuse not to get out there.
  • I’m worried I will never being able to eat my favourite foods again and  I will always feel deprived.
  • I do not want to exercise for hours every day.

These reasons all have one thing in common: Our powerful subconscious minds believe that rationalizing ourselves out of weight loss will protect us. But once we identify the real reasons that are holding ourselves back, we can begin to counter them.

2. Challenge your fears.

Question your reasons and look at your fears logically so you can remove their power.

I don’t feel like it’s possible, so why bother trying. Nothing works long-term, and failing in front of everyone multiple times is embarrassing.

Is it really true that nothing works long-term? You have seen others accomplish weight-loss goals, and you are just as capable as they are. Perhaps what you have tried was not sustainable. You are worth taking another shot. Besides, our desire to lose weight and improve our health does not fade; we just tend to either realize our goals or rationalize them away when achieving them gets challenging. And if we are honest, “everyone” usually comes down to just a few people, anyway.

My boyfriend loves beer; I want to go to breweries with him and drink beers without worrying about calories or carbs.

You can still go to breweries with him. However, there has to be a balance between living for today and living for tomorrow. One solution is to be selective of what, where, and when you indulge. Try this: Ask yourself, Will I remember this beer in two weeks? If so, go for it. If not, skip it.

I’m scared of dating. I know if I lose the weight, I’ll have no excuse not to get out there.

What about dating are you scared of? Is it the possibility of rejection? Are you scared all romantic partners will be like your last one? Are you scared to be vulnerable? This can be hard stuff to think about, but try to be as specific as possible.

I’m worried that I’ll never being able to eat my favorite foods again and I’ll always feel deprived.

Any program that demands you give up your favourite foods is ridiculous. Deprivation is NOT sustainable. You can enjoy your favourite foods while losing weight. I teach our members how to be fit and happy, not fit and miserable. If you do not enjoy your life as you are losing weight, you will never be able to sustain your weight loss.

I don’t want to exercise for hours every day.

You do not have to! 80% of weight loss is diet. It is about what, why, and how we eat. This is why you see people working their butts off in the gym month after month—even with a trainer—looking no different. It’s what you do between exercise that makes all the difference.

Now that you’ve challenged your fears, you can counter them with how you believe your life will be better if you do lose weight.

3. List five reasons you believe your life will be better once you achieve your goal.

Here are some examples from our members:

  • I will be healthier and reduce my chances of getting preventable diseases.
  • I will have more energy for myself and my family.
  • I will feel happy to be in photos instead of hiding away from the camera.
  • I will be a good role model for my children so they don’t repeat my negative food behaviours.
  • I will finally stop worrying about my weight.

Until we identify and deal with the reasons we fear success, we will never be successful. A lack of knowledge about what is good for us is rarely the real problem in this day and age. Instead, we tend to suffer from a lack of consistent action… and that usually comes down to what is going on between our ears.

If you are ready to tackle your mindset when it comes to losing weight – then Team Bunny is for you! From 1-to-1 coaching, to exclusive mindset courses, I am here to make sure you are on the right path! Contact me today – and we can start your weight-loss journey!

Lots of Love,

Jill Bunny

Stop the Cycle of Weight Loss Sabotage

“I exercised this morning, so I have earned this glass of wine.” “I am stressed out after a tough day, and chocolate helps me relax.” “I can treat myself. It is the weekend, and I stuck to plan all week.”

Sound familiar?

In the 15 years I have been coaching women on how to lose weight, I have heard countless clients say, “I would be able to lose weight if only I were able to stop self-sabotaging.” And they are right.

Many dieters sabotage their weight loss goals. At Team Bunny, my goal is to help you recognize self-sabotaging when you see it, understand why you might be doing it, and figure out how to overcome it.

Are You a Self-Sabotager?

  • You are on plan for a while, lose a bit of weight, improve your fitness… then gradually revert back to your old ways.
  • You know exactly what to do, but cannot seem to do it. You feel like you could write a diet book with everything you know about weight loss. But you don’t act on it.

The truth is, there’s a huge difference between knowing what to do and actually doing it. It’s easy to hop from one diet to the next without ever sticking with anything. Success comes down to our mindset, psychology, and habits.

No diet that is solely based on the food you eat will help you figure out why you gained weight in the first place. A diet will not fix emotional, mindless, stress-induced eating, and it will not fix habitual, compulsive binge-eating. A diet will not get to the root cause of why you overeat.

Dieters often think a fear of failure is holding them back. I frequently hear clients say, “I do not want this to be yet another failed attempt.” But surprisingly, it is a fear of success that holds people back the most. The best diet will not matter—no matter how determined you might feel—if a part of you wants to destroy progress toward your goals.

Self-Sabotage Happens When You’re Scared of Success

Why would you be scared of success? Sounds ridiculous right? This is VERY common in the health and fitness world. Why? Well, if you’re successful, any number of fears could be realized. For instance:

  • You will not have food as a way to temporarily escape or quiet your mind at work or home.
  • You will have to deal with uncomfortable feelings such as self-doubt, regret, disappointment, or fear (because you’re not suppressing them with food).
  • You might lose the “Once I lose the weight I will finally…” safety blanket that protects you from taking action on an intimidating (but ultimately rewarding) prospect.

These are real psychological roadblocks, but nothing that can’t be overcome. To break from a pattern of self-sabotage, you need to get to the root of why you’re sabotaging yourself.

I frequently use the tools in the 4 Week Food and Fitness Connection Course to help. Check out the program – all of our 1-to-1 clients have taken this course – with GREAT success!

But here is a little activity you can do right now.. before starting your course with CBT Meets Fitness

1. List five reasons you believe your life will be worse off when you achieve your goal.

These are some real answers I’ve received from clients.

  • I do not feel like it is possible, so why bother. Nothing works long-term, and failing in front of everyone multiple times is embarrassing.
  • My husband loves beer; I want to go out with him and drink beers without worrying about calories or carbs.
  • I’m scared of dating. I know if I lose the weight, I’ll have no excuse not to get out there.
  • I’m worried I’ll never being able to eat my favourite foods again and I will always feel deprived.
  • I don’t want to exercise for hours every day.

These reasons all have one thing in common: Our powerful subconscious minds believe that rationalizing ourselves out of weight loss will protect us. But once we identify the real reasons that we’re holding ourselves back, we can begin to counter them.

2. List five reasons you believe your life will be better once you achieve your goal.

Here are some examples I’ve gotten from clients:

  • I will be healthier.
  • I will have more energy for myself and my family.
  • I will feel happy to be in photos instead of hiding away from the camera.
  • I will be a good role model for my children so they do not repeat my negative food behaviours.
  • I will finally stop worrying about my weight.

Until we identify and deal with the reasons we fear success, we will never be successful. A lack of knowledge about what is good for us is rarely the real problem in todays society. Instead, we tend to suffer from a lack of consistent action… and that usually comes down to what’s going on in our thoughts.

If I Was Thin, I Would Be Happier…

“I just want to be thin! Then I’ll be happy. That is the answer to all my problems.”

Have you ever thought that if you could just be “thin” then ______ (insert problem) would be better? Maybe you have imagined that losing weight would be the magical answer that would propel you to excel in life.

When we are hunting down the cause of our troubles, our physical flaws; especially weight become an easy target.

“Skinny” and “fat” can easily become metaphors for “happy” and “sad.”

I just want to be skinny may really mean I just want to be happy.

It is easy to get signals crossed when we are steeped in a society that believes physical beauty and thinness will gaurantee self-confidence, happiness, love, and health. But that is certainly not the case.

DO YOU HAVE FOCUSED-PROBLEMS?

Body image and weight can become the thing we focus on and try to “fix.” They become daily “focused-problem” that takes all our attention and focus.

But, when we think about it, there are some problems we prefer over others. This could be problems we think we know how to solve. Some challenges are easier than others and some struggles are familiar, almost comfortable.

Let’s take diet and exercise as an example. While the vast majority of Team Bunny members come to me for food-related help, they often have other struggles in their lives such as depression, anxiety, dissatisfaction with their career, or relationship troubles.

They are very aware that a change is needed in other areas of their lives, but they just don’t know where to start.  So, they focus on food and working out.

I just want to be skinny,” they say. But it’s about so much more.

Diets feel comfortable compared to more intense personal, emotional challenges. They know the ups and downs, the celebrations and heartaches of trying to “fix” their bodies and food. So, they seek comfort there.

But…

Is being “thin” the be-all and end-all?

The first step in untwisting the desire to be thin “NOW” by separating the desire for thinness from our desire to be happy, confident, and in control.

LET CBT DO ITS WORK

When we get to the heart of the matter of our weight loss dreams and allow CBT (the foundation of my 1-1-to-1 programming) to be part of the process, results will start to emerge. The irony is that this place is the optimal mental state for reaching our ideal body weight.

When we are content with our worth and value, the desperate grasping for being thin stops.

How we eat becomes more about how we can fuel our purpose and honour ourselves and less about reaching some specific number on the scale. As sabotaging thoughts fade, eating within our body’s hunger and fullness signals gets easier.

Exercise can now be about enjoyment and movement, and we may actually start to look forward to it.

This shift in thinking has created the environment for natural long-term weight loss. It feels backward but this is the “forward” way that reveals why many have failed to make long-term changes in the past. Don’t be disappointed, take a big breath filled with relief… this time can be different! 

I would love to be able to share with you the beautiful world of CBT-Fitness

If you are ready to start your transformation – please contact right now!

 

Lots of Love,

Jill Bunny
@fitbunnyjill

Menopausal Struggle To Triumph!

Weight Loss Success During Menopause

“In 24 weeks, I lost 20 pounds and—as evidenced by my before and after photos—my belly fat was significantly reduced. Jill Bunny is an amazing coach and it’s sad to think what my life would have been like had I not met her!”

“Wondering if my growing list of symptoms could be caused by a hormonal imbalance, and acting on a friend’s recommendation, I made an appointment with Jill Bunny.

A few years back I experienced hot flashes and night sweats, but those had gone away after a few months.

But now, at age 54, the list of complaints and their severity were too much to ignore: chronic hip pain, plantar fasciitis, urinary tract infections, constipation, loss of energy, forgetfulness, cravings for sweets and carbohydrates and–most distressing–weight gain, especially in my belly.

Jill Bunny’s approach is to educate the her and to address the root of the problem, not simply treat the symptoms. She recommended a nutrition protocol, and vitamin and nutritional supplements (to go along side my doctors hormones replacement medication.)

Following the food program and further eliminating foods, the results are nothing short of a miracle. Hip pain…gone! Plantar fasciitis…gone! Allergic reaction to make-up…gone! Food cravings…gone!

In 24 weeks, I lost twenty pounds and—as evidenced by my before and after photos—my belly fat was significantly reduced.

No other trainer or Doctor, has ever suggested that I could be healed by following a nutritional diet, training program based around CBT. Jill is an amazing coach/mentor and it’s sad to think what my life would have been like had I not met her!”

5 Ways to Stick to Your Diet Plan!

5 Ways To Stick to a Diet and Enjoy it!

Do you struggle to stick to a diet plan? Follow these 5 simple steps to help ensure the next diet is one you can maintain for life!

1. Think Positive thoughts.

“I have to go on a diet,” is not the best way to start any weight loss program, because it’s negative thinking right from the beginning. When you begin a diet with that kind of mindset, you think that you must give up your fav foods and you have to suffer. Please, do your self a favour and don’t go there! Begin a diet by thinking “I can do this” or “I’m going to have so much more energy.” These are positive thoughts that are REALISTIC! How you think is going to impact your success.

2. Know WHY You Want To Diet.

What are you trying to accomplish? If you think losing weight will make you happy, that’s NOT realistic. If you think it will improve your health and give you more energy, that’s a GREAT reason to diet! View yourself as healthy. Then think about what you enjoy: treating yourself to a day at the beach? Shopping for a new dress? Playing soccer with your kids? Focus on positive – but realistic – outcomes to keep yourself motivated.

3. Give Yourself A Little Love.

If you’ve been avoiding mirrors because you are overweight, spend some time looking into one. What do like about yourself? Is it your beautiful eyes? Long hair? Maybe, you have an hourglass figure, even with the extra pounds. Now, go a step further. What are the things you are good at doing? Realize that your weight doesn’t define you – look past the negatives and feel good about yourself.

4. Be Realistic & Patient.

Fast-start dieting is a great way to get motivated, but if you have a considerable amount of weight to lose, it’s still going to take time.  Be realistic. Know that you’re looking at sticking with your diet for as long as it takes (and then having to stick to it to maintain your progress!) Be patient with yourself. Be patient when your weight loss slows down – it will pick up again. It may be a long run, but you’ll love the end result!

5. Admit You Need Help.

Dieting isn’t easy. If you need help, ask! When you get professional help, you’re going to find someone who can help you find the right diet for your lifestyle, give you a better understanding and, at the same time, help keep you on track. There’s no failure in getting help. It makes dieting easier. It gives you someone to share both your failures and successes.

Start your diet on a positive note. Get help if you need it. Be realistic. Be patient, and remember it will all add up to getting the body that you WANT!

 

Stop Struggling With Maintaining Weight Loss!

before and after Jill Bunny

Why is it so Hard to Maintain Weight Loss?

Maintaining after weight loss can be very challenging. It’s especially hard if you have recently lost a significant amount of weight on a commercial diet program or a specific nutrition plan. Therefore it’s not surprising to find that many people are skeptical about their ability to be successful at keeping a stable weight, after all it’s true statistically that  Failure to maintain a stable weight is VERY high! Why is this number so low?

This is because most weight loss programs don’t have a maintenance phase. The last phase usually focuses on adding calories and reducing food restrictions rather than specific behavior strategies and developing life- long health attitudes.

Most Weight Loss Programs LACK A REAL BEHAVIOR Element so when you return to social eating and eating off the plan you just go back to bad habits.

Weight maintenance is more about behaviors than diet & training alone!

But not to worry, there is hope! People who are successful at maintaining their weight for longer than 2 years learn about  behaviors and thinking patterns that can keep them at their goal weight. This is about choice and choosing to learn the most important behaviors for you that will give you the BEST life possible.

Cognitive Behavioural Therapy (CBT) gives you the skills to learn to make weight loss changes permanent without feeling as though you are constantly on a “diet”.

So what’ are the Primary Behaviors to focus on and the types of thoughts to have that keep us motivated to make healthy choices day after day?

Our CBT weight loss and maintenance program Food Connection Course focuses on bad habits that lead you astray and changing deep cognitions like  “this is not going to hurt me”, “I already ruined by diet”, or “I need this to make me feel better or included.” 

Here are some basic tips from our CBT-Fitness Programming:

Step One: Taking  steps to get on a real weight loss or maintenance program is important. Make a commitment to work on selecting a nutrition plan that feels doable to you.

Step 2: Get to know how you think about food.

Reviews your thinking styles when it come to food. Do you respond better when you think about food with a set of rules that you apply logically throughout your day or do you do better with a structured or semi structured guideline? We can help you figure that what works best!

Step 3: Monitor your self in a REAL WAY! Learn to appreciate your scale or measuring tape because the information is real. If you feel emotional then work on challenging the negative feelings & thoughts & focus on the real information! By establishing a monitoring system that works for your emotions & lifestyle you will stay in control rather than becoming blind to your body.

Step 4: Have a plan in place that is easily activated by you when your weight passes the “yellow light zone of comfortable weight re-gain”. This means when you gain 5lbs learn to react in a way that is healthy not destructive.

Step 5: Learn how to assess how you spend your time against what you SAY you want out of life & then resolve conflicts with actions plans.  Our 12 week transformation combined with the 4 WEEK CBT-Fit Course provides tools to help you figure out where you have control and freedom in places that you felt trapped or lacking in any options!

Step 6: Develop a healthy reward system that rewards you for working on intentional goals not just good outcomes. Motivation is key- learn how to stay motivated about your body by working with Team Bunny!

Step 7: Learn to practice acting like a fit healthy person during  challenging situations.

If you are ready to start applying CBT-Fitness into your workout program – then try the 4 Week CBT-Fit Course! 

Stop Negative Body Thoughts From Ruining Your Diet and Training

Negative thoughts about your body are simply just thoughts. Your thoughts are what create feelings and emotions. Your negative thoughts about your body may trigger uncomfortable emotions of shame, frustration or guilt.  These feelings may seem so intense that the action you want to take is to start restricting your food, in order to change your body. I hate to breakout to you, but this NEVER works!

Negative Thoughts About Your Body

Negative thoughts about your body and desires to restrict food are simply a web of thoughts that are all conditioned to come up together when you are working on learning to eat adequately and heal.  Restricting your food—not giving yourself enough to eat when you are hungry—will reawaken and intensify the urges to binge.

Let’s Talk Urges

Urges to restrict are habitual, just like the urges to binge. Urges to restrict may come automatically when you are thinking about your body in a negative way. For example: You’re not happy with what you see in the mirror or what you weigh, so you decide to eat less than you need, and soon you may find your binge urges intensifies and you binge eating more, and therefore you start eating more than if you never restricted in the first place.

Start at the beginning of this cycle to dismiss it as a whole: start with the negative thoughts about your body.  Your negative thoughts are not fact; they are simply well practiced stories about your body.  Thinking this way keeps you stuck, and gets in the way of your learning to eat adequately and heal.

Try thinking about your body in a compassionate way—a way that feels better and more importantly believable.  An example of thoughts like these might be:

  • I am healing my body right now.
  • I am working on learning to eat adequately and stop bingeing, and my body will eventually normalize.
  • I am doing the best I can and my priority is to be peaceful about my body in the process.

Hating your body or any part of you doesn’t create change.  And, accepting your body in a compassionate way right now doesn’t mean you won’t change. Try to take that negative focus on your body and bring it to neutral.  This will allow you to avoid being tempted by any desire to restrict, so that you can eat adequately and support your efforts to dismiss urges.

What Type of Food Craving Do You Have?

There will be times when you want a cookie, when the only thing you are hungry for is fast food, when you feel like licking the spoon from the almond butter jar, or eating ice-cream right out of the carton. Sometimes you might choose to do those things, other times you might chose not to; but always remember that cravings are an expected part of life.

Four Types of Food Cravings:

  1. Hunger cravings for quality food. This is when you are feeling sensations of true hunger and you feel driven toward something that will satisfy that hunger in a nourishing way. You are craving a decent meal or a snack. This is a healthy desire from your body and brain, and you can simply follow this type of cravings.
  2. Non hungry cravings for quality food. This is when you don’t truly feel a sense of hunger, but you are craving something that’s (mostly) healthy. For example, out of the blue, you want a big, juicy apple. These cravings are rarely problematic and usually indicate that the body is in need of a nutrient that the food contains, so it makes sense to follow these cravings in a what that feels good to you. (or have it with your next scheduled meal).
  3. Hungry cravings for unhealthy food. This is when you feel true sensations of hunger, but when seems most appetizing is the box of cookies in the cupboard – not the leftover chicken, veggies and rice in the fridge. When you have these cravings, you have a choice. You can follow your cravings as they are, or you can steer yourself in a more nourishing direction. Having cookies during the day is not a big deal, but overtime, it can become problematic.
  4. Non hungry cravings for unhealthy food. This is the type of craving most likely to be problematic and the one that my clients the suffer from binging or recovered binging become concerned about. Wanting something that isn’t good for you when are aren’t even hungry can cause anxiety in some people, and if followed, these cravings can eat lead to thoughts like, “I’ve blown it, I might as well binge and start clean tomorrow.” Indeed, these cravings are the most similar to binge urges, and just like with binge urges, you can chose not to act on them.

How to Get Through Hard Times in Your Weight-Loss Transformation!

In my work, one of the first things I let my clients know is this: When you start out, dieting/training may be fairly easy because you are highly motivated, and then as you practice certain skills more and more, dieting/training gets easier. But at some point, it will get more difficult.  This is normal and inevitable and it happens to everyone.

I let clients know that when this happens, it doesn’t mean that you are doing anything wrong, and if you keep pushing through it will get easier again, 100% of the time.  The problem is that most of us don’t know that dieting is supposed to get hard at some point and when this happens you might panic, think that something has gone wrong’ that it will continue to be hard, and it’s just not worth it.  And then what happens? You give up.  But this giving up is entirely unnecessary because dieting and training will get easier again if you keep doing what you are doing.

What you can do when dieting & training gets hard:

1. Create an Advantages List & Make Sure The List Doesn’t Feel Stale. 

During hard times it’s usually more difficult for us to remember just why it’s worth it to put in the necessary time and energy, so it’s important that you frequently remind yourself by reading your Advantages List. It is also important for these lists to resonate with you and to feel fresh and inspiring.  If you have been reading the same list over and over again, it may start to feel robotic.  To help with this, try strategies like rewording your list, add new items, read just the top three each day, take a few minutes to really visualize some of the items, etc.

2. Think About Past Experiences.

 When you are going through a harder time, you often forget how good it feels when you are in control of your eating/training. If you take time to really think about a recent experience when you stayed in control and remembered not only how good it felt, but also simply the fact that you were able to do it in the first place, it can help remind you that dieting/training is not always so difficult and that, most of the time, it feels worth it.

3. Focus On The Basics.

When dieting/training gets rough, it can be helpful for you to take a few steps back and concentrate just on some of the most essential dieting skills, like reading their Advantages List, reading Response Cards, eating everything sitting down, and giving yourself credit. Doing so can help you regain your focus and also feel more confident about what you are doing because you already know you can do these things.

4. Respond To Unhelpful Thinking. 

Often when you are going through a hard time, you have lots of unhelpful thoughts like, “This is so hard, I just can’t do it,” and, “It’s not worth it to me to continue trying to lose weight.”  If left unanswered, these thoughts can lead you to give up so it’s critical that you take time to identify what unhelpful thoughts you are having, make Response Cards, and practice reading them every day.  For example, you can remind yourself that:

  • The things on my Advantages List are worth fighting for so just because it’s hard doesn’t mean I should give up. I’ve worked hard and accomplished other things in my life that weren’t immediately easy, and I can do this, too.
  • Hard times always pass. This is temporary and as long as I keep doing what I’m doing, it will get easier again.  Just keep working!

5. Give Yourself Credit. 

Sometimes when dieting/training gets difficult, you forget to give yourself credit for all of the good things you are still doing.  This is particularly likely to happen if you are only focusing on how hard or bad things feel. When going through a hard time, it’s critically important for you to give yourself credit because you often begin to lose your confidence and sense of self-efficacy and question whether or not you can really do everything. By recognizing the things that you are still doing, and doing well, you can fight against this and regain (or maintain) a sense of pride and achievement.

Why Are You Gaining Weight When You Don’t Want To?

How often have you noticed that formerly normal weight people have gradually gained weight throughout the years? Or people who have lost a significant amount of weight, gain it back rather quickly? Should people even try to lose weight at all? The answer is YES, if they are already having weight-related health problems or if they are putting on extra weight every year and are likely to have health problems in the future.

On the other hand, studies that have examined how much weight people are able to lose and how much they are able to keep off long term are fairly poor. Most people gain weight back. Wonder why?

5 ways To Gain Unwanted Weight:

  1. You lose weight too quickly.
  2. You go back to your old eating habits after you have lost the weight.
  3. You continue to eat and exercise exactly the someway despite you getting older.
  4. You feel entitled to eat the same way as “everyone else”.
  5. You make excuses for why it’s okay to eat when you shouldn’t.

Each of these items is explained below.

  1. You lose weight too quickly: One of the best ways to gain weight quickly is to drastically cut your calories. Research shows that the faster people lose weight, the faster they tend to regain it.
  2. You go back to your old eating habits after you have lost the weight: It’s plain biology. If you lose weight on 1200 calories a day, for example, and then your weight plateaus, you will start to gain weight back once you go up to 1300 calories a day. That’s the equivalent of one good sized apple or 1 tbsp almond butter. And if you return to eating 2,000 or 3,000 calories, as perhaps you did before, of course your weight will increase.
  3. You continue to eat and exercise exactly the someway despite you getting older: It seems unfair, but it’s true. Metabolism tends to decrease with age. If you don’t start eating less and/or exercising more, you’ll gain weight. Now it’s reasonable to gain a little weight, especially if you’re eating in a healthy way, but those pounds can really add up as the years go by.
  4. You feel entitled to eat the same way as “everyone else”: It’s possible that you know the rare person who can consume a great number of calories a day and not gain weight. But it’s more likely that the people you know (especially if they’re over 35), are either restricting their eating in some way or are themselves gaining weight each year. In any case, it’s irrelevant. If you don’t want to gain weight, you’ll need to figure out what’s right for you to eat; which isn’t necessarily right for another person.
  5. You make excuses for why it’s okay to eat when you shouldn’t: Your body processes calories in exactly the same way, regardless of circumstances. It doesn’t care if you’re stressed, tired, or celebrating; if it’s a special occasion; if no one is watching you eat; or if the food is free. It may be reasonable to plan in advance to eat a little more in some circumstances but understand that if you don’t compensate by exercising more or cutting an equivalent number of calories another time, you will gain weight.

It seems unfair. It’s so hard to lose weight and so easy to gain it back. But once you learn the foundational skills grounded in Cognitive Behaviour Therapy (CBT) that you need, the process of losing and maintaining a weight loss (it’s the same process!) becomes much easier.

If you are ready to look at your weight loss in a NEW WAY & learn CBT Food & Fitness skills to go along with a custom diet and training plan; then send me a message today! Limited spots available for the CBT coaching program!

Lots of Love,

Jill Bunny