It is a topic that some people are more concerned with, others less: losing weight. When seemingly superfluous pounds are finally to be shed, many often ask themselves the question: “How can I best do that? How do I finally get rid of the kilos? ”Because what may sound pretty easy, is sometimes all the more difficult to implement.
An article on weight loss goals, food tracking, tips on how to deal with setbacks, what to really look out for, and why a weight loss plan actually starts in your head. Because anyone who has tried it knows that losing weight is usually not an easy challenge.
Weight Loss Plan: Why Weight Loss Goals Are “Dangerous”
The beginning of a new year leads many people to set new goals. Some want to start running, others are already in the middle of it and maybe set the 10-kilometer mark or even a half marathon as their goal. Others want to lose weight. All of them great goals. But then it often fails because of the implementation.
Of importance is the knowledge of how to set realistic goals sets , in order ultimately to achieve.
But with regard to nutrition, there is a small – if not large – catch at this point. Because the goal doesn’t always seem to be the same goal. Especially when it comes to weight loss.
As Dr. med. Dominik Dotzauer explained in Torsten’s podcast that a clear weight loss goal is not that unproblematic. It can even be “dangerous”, as the expert writes in his book “Automatic Weight Loss”.
“The problem is that you set yourself goals such as wanting to lose three or ten kilos by a certain point in time.” Dotzauer stated in the podcast that the problem was different: “We cannot control our weight directly. We can eat differently, move differently, ultimately behave differently, but we can’t just shed a few pounds straight away if we choose to. Many factors play a role in how our weight levels off. “
Setting a goal that is difficult to control leads to feelings of helplessness and frustration. “When I go out and run 500 meters, that’s one thing that I can control. However, I cannot exactly control how much I weigh afterwards, ”said Dr. Dotzauer clear.
A comprehensible argument when you realize that you can’t say in general how much you lose weight with a training session or whether at all. In addition, there are weight fluctuations, for example due to the intestinal contents, water retention or glycogen stores, as Dr. Dotzauer explains in his book.
Weight loss plan: “Relatively simple, if you have understood what is really important”
But how do you go about losing weight then? “It’s relatively simple once you understand what is really important in order to lose weight. All the things that are being discussed there actually do not help, funny enough, “explained Dr. Dotzauer and alludes to many highly praised diets or guidelines, which are characterized, for example, by dispensing with a nutrient or – as with intermittent fasting – a whole meal. “More interesting is actually the change in behavior, the psychological, dealing with yourself – and that is the key to making it work.”
Weight loss plan: Establish habits instead of setting goals
Dr. Dotzauer found the solution in the podcast, which he explains in detail in his book. The focus is on habits, or “automatic behavior” and a collection of methods for solving your own problems with nutrition. The advantages of so-called “systems” over fixed weight loss goals are practically obvious:
- Unlike goals, systems are not characterized by a deadline, but are constant.
- Systems can be adapted and improved. On the other hand, you achieve goals – or you don’t.
According to the expert, implementation takes place in three steps. The background is that you ultimately make the system / the solution a habit, i.e. an automated behavior.
- Take a look : What doesn’t work yet? “Compare what it really takes to lose weight with your own behavior. This is how you find the points if a change is really worthwhile, ”says Dr. Dotzauer in his book “Automatically lose weight”.
- find solutions
- Testing solutions : is the solution helpful to you or not? You may come to a point where you realize that the solution doesn’t work for you and you have to try another solution, according to the saying “try and error”.
Weight loss plan: tracking the food – yes or no?
But what options are there to find out what is still not working and what are the problems? One method of taking a closer look at your own eating behavior and, if necessary, analyzing it is to track your food.
Apps can be of help here. Or you can do it the conventional way and just write down what exactly you ate on a piece of paper. For this you need basic knowledge about nutrition (link to podcast Do’s and Don’ts): Which macro and micro substances should I consume and in what amounts? What to Avoid What should one resort to more? What is a balanced, healthy base? And much more. Sounds complicated? But it doesn’t necessarily have to be.
Dr. Dotzauer recommends tracking the food – especially in the “adjustment phase”, when you feel your way to find suitable systems for problems. “Especially if you’ve never done this before, it’s a great learning experience,” he said and continued, “You don’t have to be totally compulsive, but it is to have an overview and understand where the biggest problems might be really insanely good. “
Weight Loss Plan: Two of the most common mistakes convert into a new behavior
As two guidelines that Dr. med. Dotzauer mentioned in his book and which was also discussed in the podcast is the intake of protein and vegetables. “I recommend two grams per kilogram of body weight for protein and 10 grams per kilogram of body weight for vegetables,” he said. The background to protein is the maintenance of muscles and the satiating effect. From the point of view of athletes, this component of the diet is also important in terms of better regeneration.
However, the recommendations are not only useful for those who want to lose weight, but have a permanent character. Dotzauer explained: “Only if you find a way to lose weight and then make it a new way of life, a new automated behavior or a habit, then you can also maintain the weight.”
Weight loss plan with habits: tips on how to deal with setbacks
But even if you have managed to establish new habits – and beware: these do not arise overnight, but take time – you will probably have to struggle with setbacks one time or the other. The decisive factor is whether you let them demotivate you or whether you grow with them.
Dr. In his book, Dotzauer gives numerous tips on how to deal with a wide variety of setbacks. Many tips are close at hand. For example, if you suffer from food cravings , then “make sure that unsuitable foods are not within your reach”. Instead of overloading oneself with accusations, the focus is on the search for solutions. In return, vegetables or protein-rich foods could be made more accessible. “Try out what you like, then you will always find something suitable when the cravings overwhelms you.”
Also gaffe is an issue that you can make a spanner in the works – if you let it be. After all, there are enough foods that can be incredibly tempting. The chocolate, the burgers from the shop around the corner, or the Coca-Cola in your fridge that wasn’t actually intended for you – and it happened. A slip-up, but no end of the world and no reason to give up everything.
Instead of blaming yourself, Dr. Still in such a situation to forgive yourself and accept this moment of weakness. Then you go back to your habits and stick with it. However, it is also important to look for the cause and then to remedy these causes.
Weight loss plan: Very easy without hocus-pocus
If you think about all of this, you will quickly see that you don’t necessarily need an elaborate diet to lose weight. The focus is not on giving up certain foods or an entire meal, but the way in which we behave. And how we can change this behavior – not only in order to lose weight, but also in order to be able to maintain the weight in the long term.
“In order to lose weight permanently, you have to change your life,” is one of Dr. Dominik Dotzauer, who probably hits the nail on the head. Every beginning may be difficult – and it may sound a little trite at first, but if you dig deeper into the subject, you quickly discover that it is quite plausible. Losing weight starts in the mind. But especially: don’t blame yourself if it doesn’t work right away. Habits cannot be established overnight. It takes a certain amount of time – and you should give it to yourself too. After all, changes are no small matter.
How do you see this topic? Let me know in the comments. I look forward to your opinion.