By Krissy Brady , Prevention
When you come in for an initial consult and cite that you "didn't have
time" or "didn't get around" to filling out the mandatory pre-session
paperwork—which typically includes a three-day diet record and diet
frequency questionnaire—it can set the tone for how the rest of your
weight-loss journey will go. "If you can't make the time to reflect on
your current eating practices by filling out the required paperwork, you
likely won't have the time to follow a customized healthy-eating
nutrition plan," says Charlene Pors, a registered dietitian based in British Columbia, Canada. Straight-up: If you don't make healthy eating a priority, you won't lose any weight.
"I can tell when someone is meeting with me because someone told them
to, such as a doctor or spouse, and their motivation to make behavior
changes isn't strong," says New Jersey-based registered dietitian Alyssa Cohen.
Your nutritionist will happily make recommendations to modify behavior
and provide recipe and snack ideas, but none of these pointers will be
useful to someone who's simply not ready to make changes. "Those that
are intrinsically motivated are more likely to be successful when it
comes to behavior modification," she says.
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"I had a client once tell me for months that she was eating a salad for lunch and dinner daily, but not losing weight," says California-based registered dietitian Ana Reisdorf.
"Finally, I decided to ask her what was on her salad, and she said it
was the quesadilla explosion salad from Chili's. That is not a salad." If you aren't seeing results, 'fess up to the habits that are really holding you back.
It's important to know the difference between body composition (where
your fat is) and weight. "Many people are a healthy weight, but are
unhappy with, say, their stomach or thighs," says Reisdorf. She says
those people don't need to focus on losing weight, instead they need to
hone in on adjusting their body fat percentage or body composition
through muscle-building exercise (like lifting weights). If you want the scale to move, you've got to change your diet.
If you hand your nutritionist a food journal depicting well-timed meals,
accurate portions, and plenty of fruits and veggies across the board,
their spidey senses kick in immediately. "When I see a client for weight loss
who presents me with a food journal that's almost too perfect, but
isn't reporting any weight loss, increased energy, or other non-scale
victories, a red flag goes up," says Micah Grobman, a registered
dietitian based in Toronto, Canada. "Whether they ate this way because
they knew we had an appointment and wanted to impress me, or they didn't
eat this way at all but wanted it to come across that way, I suspect
they're not being honest."
When it comes to getting the nutrients you need to fuel your weight loss, popping a probiotic,
a vitamin C supplement, and drinking some fiber powder won't really
help you reach your goals, says Cohen.
[post_ads]In order to lose weight, you've
got to eat the foods that naturally contain those nutrients. "Adding
protein powder to your smoothie doesn't make up for other poor food
choices," says Cohen. "I'd rather someone get protein from food sources
and supplement, rather than relying on a supplement to fulfill their
nutrient needs."
What matters more is establishing a healthy lifestyle—consuming more
whole foods, moving more frequently, and improving how you feel. "Some
people actually gain weight when incorporating exercise and increased
physical activity into their routine due to changes in body composition
(gaining muscle)," says Cohen. Because of this, stressing over the
number on the scale can be counterproductive—meanwhile, it's only a
small piece of a much bigger picture.
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Most people aren't aware of what it really takes to succeed in losing
weight. "Before starting a weight-loss program, people really need to
consider if their current life circumstances support the dedication they
need," says Reisdorf. "Sometimes emotional and psychological barriers
should be addressed first." To lose weight and keep it off, changing what makes you unhappy is just as important as changing what you eat.
