When feeling discouraged about weight gain, it’s crucial to recognize that the average weight of the general population has risen by over 15% since the 1960s. This trend reflects deeper issues within our culture. Understanding that cultural habits significantly impact us allows us to see that weight-related struggles are not reflections of personal failure. With this in mind, you know that there is NO BLAME if you’re facing challenges in this area.
We are committed to providing science-backed strategies to help you regain control of your health, with the intention of preventing the health problems commonly seen in Western society one person at a time. Remember to LOVE YOURSELF!
Read Cultural Shift: Comparing the General State of Wellness in the 1960s & Now
Many individuals aim for a particular weight when setting their fitness goals. The desire to lose weight (specifically adipose tissue) is not merely a response to societal appearance pressures or some twisted psychological mindset due to diet culture. Wanting to lose weight is rooted in the pursuit of feeling and being healthy. Let’s acknowledge this perspective and explore weight loss as a fitness goal.
When someone says they want to begin a fitness program to lose weight they are usually saying they want to feel better in their skin. Weight loss can symbolize a journey toward freedom and the happiness that comes with feeling comfortable in your own body and having a greater ability to function well in many aspects of life.
Is it really about a better life?
In today’s world, many individuals are facing health issues from a lifestyle that has been imposed upon them. A lifestyle that is not conducive to maintaining wellness. Pursuing health does not have to be about chasing unrealistic and absurd beauty standards. Rather it is about restoring balance in our lives, especially in a world that often fails to encourage it.
The intense desire to lose weight is about reclaiming our strength and control over our bodies. This is about no longer accepting a harmful culture that fosters disease and imbalance. It is about standing up for ourselves. Embracing health, strength, and vitality is integral to this journey. What if, in pursuing a weight loss goal, we are truly seeking a better life?
It’s about our health, our lives, our freedom, and our joy. It’s about embracing the healthiest versions of ourselves. It may also be about rejecting the products and ideologies that generate billions of dollars at our expense.
It makes sense that we want to lose weight to feel better. Because the majority of us are an unhealthy weight. According to a report from the Centers for Disease Control and Prevention (CDC), over 70% of adults in the United States are either overweight or obese. This alarming statistic highlights a critical public health issue.
Carrying excess weight can lead to a plethora of health problems. The physical strain and emotional toll of being overweight or obese can significantly diminish one’s quality of life and overall happiness. Addressing this issue through healthier lifestyle choices and supportive community programs is essential for improving well-being and increasing joy.
Wellness vs. Diet Culture: The Paradox of Achieving Fitness
The issue with prioritizing weight loss as a fitness goal is that individuals often become fixated on a specific number, overlooking the positive changes they are making. If the scale doesn’t reflect immediate progress, they may abandon the beneficial efforts they are putting in. Often we gain weight when building muscle and this helps to drop more body fat over a little time.
It’s important to remember that weight loss is a process, it just is. Thus, setting process goals that concentrate on specific daily choices is essential.
These process goals aim to support your longer-term objectives, such as transforming your body. For instance, adding healthier fats to your diet, increasing fluid intake by swapping soda for water, and participating in daily micro workouts at home can assist you in reaching those broader ambitions. Without these steps, achieving healthy weight loss is highly unlikely.
Making healthy lifestyle changes can often lead to improved lab results during your medical appointments. One client, who was beginning to show signs of prediabetes due to increasing A1c levels, made a remarkable change. She replaced her daily energy drinks with green tea, increased her water intake, boosted her daily step count to 7,000 steps (up from an average of 5,000), and incorporated a 10-minute body weight circuit five days a week. As a result, she successfully moved out of the danger zone, impressing her doctor along the way. She also lost 4 centimeters (1.6″) from her waist.
In considering a healthy approach to weight (fat) loss contrasted with diet culture several important factors come into play. There is feeling good in the body, and creating a lifestyle in which you thrive and uplift those around you. In contrast, diet culture is focused on instant ‘results’ at all costs, shame, and lacks a balanced approach to living, which can lead to decreased health and happiness.
It is essential to adopt a holistic (balanced) and wholesome approach when aiming for weight loss. This method prioritizes long-term wellness rather than seeking quick fixes and unattainable standards.
Lifestyle/ Weight Loss vs. Diet Culture
| Lifestyle/ Weightloss | Diet Culture | |
| Focus | Overall well-being and sustainability | Quick, often unsustainable weight loss |
| Diet | Balanced, nutrient-rich meals | Restrictive, often eliminating entire food groups |
| Exercise | Regular, enjoyable physical activity that balances cardio and strength training | Intense, potentially harmful exercise routines |
| Mental Health | Positive mindset, self-acceptance, adaptable | Obsession with weight, body image issues |
| Long-Term Goals | Health, confidence, longevity, and happiness | Immediate results, often at the expense of health |
| Social Impact | Encourages and uplifts others | Can lead to isolation and unnecessarycomparisons |
| Sustainability | Sustainable and adaptable to life changes | Often unsustainable and difficult to maintain |
| Energy Levels | Steady, consistent energy throughout the day | Fluctuating energy, potential for fatigue |
| Support System | Emphasizes community and support | Can promote secrecy and unhealthy competition |
So Let’s Talk about Weight Loss
According to the CDC, nearly 50% of adults in the United States have tried to lose weight in the past year. So it makes sense that when embarking on a fitness journey with a specific goal in mind, weight loss tends to be the most common aim. And as discussed above, that is okay.
Weight is often the health topic that individuals are most acquainted with, as it is easily observable and straight forward to monitor. Moreover, the changes can be recognized and felt, especially when trying on clothes and in various other aspects of our lives.
What does it truly mean to lose weight? At its core, it refers to reducing body fat. Losing weight fundamentally involves reducing body fat while maintaining or,even better, increasing muscle mass. The goal is not simply to see a lower number on the scale but to improve overall health and well-being.
When weighing yourself, the best time to do so is in the morning, after using the bathroom, and before consuming any food or drinks. Ideally, you should be naked or wearing minimal clothing, as this will provide you with the most accurate reading.
Weighing yourself at different times during the day can reveal a fluctuation of 1 to even 10 pounds due to various factors. Factors such as drinking water, wearing clothing, and meals can all influence your weight. Additionally, weighing yourself before a workout can help you understand how much water you’ve lost during exercise.
Fat is known as adipose tissue. It is a connective tissue that stores and releases energy, insulates the body, and cushions internal organs. It serves a vital purpose. Fat in the body is made of fatty acids and glycerol, and the main type of fat in the body is triglycerides. So when we lose weight (fat) we are essentially dropping triglycerides.
Weight Loss is an Okay Goal
Given the reality that over 40% of the population is obese and 30% is overweight, addressing excess weight is vital for public health. Increased body weight is associated with numerous health issues, including heart disease, diabetes, and certain cancers.
A high incidence of obesity and surplus body fat has been observed in wealthy countries for many decades. It is generally recognized that these excesses contribute to serious disease states, including type 2 diabetes and cardiovascular diseases.
– Journal of Nutrition
Carrying excess weight can lead to reduced mobility, lower quality of life, and mental health challenges such as depression and anxiety. Therefore, achieving and maintaining a healthy weight is not just about aesthetics but about fostering a healthier, more active, and fulfilling life. Engaging in sustainable lifestyle changes can significantly reduce these risks and contribute to long-term health benefits.
Even Though the Goal is Weight Loss the Focus is on Health
Here are several instances where weight loss truly focuses on health:
Reduces the risk of Chronic Disease: Weight loss can lead to a reduction in the risk of chronic diseases such as diabetes, heart disease, and hypertension. By shedding excess pounds, you can enhance your overall physical fitness, increase your energy levels, and improve your body’s ability to function efficiently. It’s about making a commitment to a healthier lifestyle that prioritizes balanced nutrition and regular physical activity.
Feel Better and More Confident in Your Skin: Wanting to lose weight can reflect a pursuit of enhanced self-esteem and confidence. Many people find that achieving their weight loss goals helps them feel more comfortable in their own skin, which can translate to a more positive self-image and better mental health. This process can also foster a sense of accomplishment and empowerment, as it often requires setting specific goals, maintaining discipline, and overcoming various challenges along the way.
Improve Quality of Life (QOL): The desire to lose weight may also be about wanting to improve your quality of life. Carrying excess weight can lead to physical discomfort, reduced mobility, and limitations in daily activities. By losing weight, you can enjoy greater ease in movement, participate more fully in activities you love, and experience an overall enhancement in your day-to-day experiences. This holistic approach to weight loss emphasizes not only the physical benefits but also the positive impact on emotional and social well-being.
Client Storytime: Daisy’s Weight Loss
As part of our training, we incorporate the body weight using a scale into our assessments since it’s a significant factor. One of our clients, Daisy, expressed her desire to be thinner—not due to the pressures of “diet culture”, but simply to fit into specific clothing and enjoy that experience. She had never managed to lose weight beyond a 24 BMI and aimed to get closer to a 20 BMI.
Here is her response to her experience:
When beginning to work with Be Encouraged Fitness I really wanted to feel better and have greater health. And I knew that was about developing a balanced approach to taking better care of myself. I just wasn’t really sure at that time what I meant to do that.
One thing I really wanted to experience was to weigh less. I had never had a BMI below 25. And I wanted a BMI of around 20. For me, that is 140 lbs.
I really thought it was impossible for me to be that weight. I have hypothyroidism and thought that would be insurmountable. I just could not imagine maintaining a calorie deficit like that. Even at my best weight, I had never reached that goal. No matter how much or hard I worked out and controlled my diet.
But working with my trainer I never had to count calories. I did not have to do long exhausting workouts. I knew exactly what steps to take and the diet changes I made were so wholesome and I just started to feel so good. I learned a pattern for choosing my food based on my personal taste. Most of my food cravings started to disappear. I was stunned. Literally stunned. I also added energy truffles to help with my chocolate addiction.
My Trainer said that the focus was about on providing my body with what it needed to maintain balance. This way there was no willpower needed. The body when in balance does not require struggle or deletion for one to look and feel their best.
And as you probably gathered there were no restrictive diet plans or long painful workouts. This experience introduced me to a mindset regarding fitness that I am excited to be able to use in my life. It is about having a strategy and understanding some basic choices to make. This mindset shift has taught me to listen to my body. No starvation or exhausted feeling of depletion like in past experieinces.
Big goals like losing 32% of my body weight take many small what they call process goals. These are the goals for the things I do each day. Like when I wake up and go outside in my yard to get 500 – 1000 steps and do a mellow mobility routine before I eat a savory high protein breakfast. Then I sit and do a couple of minutes deep focused breathing before I get dressed for the day. This little change to my morning has been amazing. It sets me up for success the rest of the day.
It’s a sustainable approach that I can maintain long-term, and I’m excited about the positive impact it will continue to have on my health and happiness.
I had struggled with getting to the gym to get my workouts in. I did not realize how effective functional workouts can be. My Trainer said all I really need a a nice space of floor and I can get as fit as I ever wanted.
Some added equiptment can be nice. But she didn’t think that initially that was needed. She likes people to start with little or no equipment as so many will spend money on items they don’t yet need and then never use. I did add bands and light kettlebells after I did the Unshakeable FItness Courses. She gave me a list of ideas to increase daily activities. And from that I added jumping rope and eventually I also got a device for doing pull ups at home (crazy right?). Now no matter where I am I can get a good effective workout.
I think the big deal for me was seeing my efforts actually pay off. It been beyond frustrating to work hard for a goal, only to find that making changes felt so challenging, and often nothing I did seemed to make a difference.
But when you make an effort and it pays off it is so worth it. And I reached my goals. That felt amazing. And that was something I did not think was even possible, but it was. And if I could take greater control of my health what else can I accomplish?
As part of working with my Trainer I started keeping a customized handwritten wellness planner to track my goals and daily activities. I also tracked how I felt (they have a simple clever way of doing this). Initially, it felt like a hassle, but I continued. I realized how valuable it was in helping me understand the small details of my daily life. And it revealed to me the little bits of progress I was consistently making. I also tracked my food and water.
Yes, I diligently recorded everything I ate, and this meticulous tracking has surprisingly been incredibly motivating. By documenting my food intake and physical activities, I can see the progress I am making and stay committed to my new lifestyle. I am determined to maintain this habit because it has become an integral part of my journey towards overall well-being. And I love trying on clothes!
Here is the thing. So many health issues fell away. I’ve found I need my inhaler less for asthma and I did not get so shaky from low blood sugar every two hours. I just feel so good in my skin!
Now, I have a fresh perspective on food and appreciate it in new ways. My taste in food and what I enjoy has changed significantly. Some foods I once found pleasurable are nearly intolerable. This is definitely for the best. Exercise has become enjoyable and invigorating. I enjoy the challenge of reaching my daily activity goals and doing my micro workout flows(circuits).
Now that I have lost literally 32% of my weight. I am working with my trainer to increase my strength and learn more about nutrition beyond the initial work I have done. I also do monthly challenges to push myself. It has opened up a whole new world to me. One that I at one time had thought was not possible.
Having lost an impressive 32% of my weight, I am now working with my trainer to increase my strength and deepen my understanding of nutrition beyond the basics I initially learned.
I also participate in monthly challenges to push myself further. This journey has unveiled an entire world I once believed was out of reach, and it has transformed my perception of healthy eating and exercise from being a chore into something truly fulfilling and empowering.
This has given me incredible such freedom and mental clarity. And even though I’m just shy of 50. I just have so much fun dancing, hiking, jumping, it is truly fantastic. I feel like a kid again but with knowledeg and experience!
This has granted me incredible freedom and mental clarity. Even though I’m just shy of 50, I find immense joy in dancing, hiking, and jumping—it’s truly wonderful. I feel like a kid again, but now with some wisdom and experience! This is not what I thought life would be like in my late 40s.
In Conclusion
A goal to lose weight is okay. In fact, addressing excess weight is actually crucial due to its links to heart disease and diabetes, especially in affluent societies. A focus on health, reducing chronic disease risks, and improving self-esteem is vital for enhancing quality of life. This holistic approach to weight loss promotes both physical and mental well-being through balanced nutrition and regular exercise.
When establishing a wellness goal, genuine success comes from crafting a balanced strategy that seamlessly integrates into your daily life. This strategy must be adaptable, enabling it to respond to life’s various challenges, ensuring it remains effective without relying on perfect conditions. Most important one most be gentle and thoughtful to themselves.
And really weight loss is one aspect of the goal since everything you do each day contributes to your overall health and influences your weight. Your body operates as a cohesive unit in which everything is interconnected. The activities you engage in and the foods you consume are all part of this journey. This is the essence of your goal – to enhance your health, feel great, look fantastic, and fully embrace this one life you have.