Weight Loss Dieting Psychology

Introduction

Let's be honest, losing extra weight and keeping it off is a difficult journey. The aim of this website is to try to help you get back to a healthier weight in a more comfortable, enjoyable and sustainable way.

Why most weight loss diets fail

Just like we need regular sleep to regain comfortable physical and mental energy levels, there also needs to be a re-balancing of the deprivation feeling that occurs when dieting. The risk of not doing so is a complete, and natural, psychological abandonment of dieting ...

Learn more about why most diets fail >

Why Target Lower Highs instead of Lower Lows

There is a stock market trading success analogy where investment professional make sure they use "stop losses" so that they are not financial killed if a trend starts in the wrong direction. These stop losses are usually locked a few margin percentages in the wrong direction but are expected to be used at some point.

In the case of weight loss, we simply want to apply that principle in reverse using "stop weight gains" instead. This means that there is also an acceptable weight gain margin to be used. Unlike the stock market however, people have the power to reverse a weight gain/loss trend with some will.

Another major advantage of focusing on getting lower weight highs instead of new lows is that they are closer to people's normal comfort dieting level. Being closer to a more comfortable dieting level enables people to get stronger motivational footing for the next weight loss effort.

However, in most weight loss diet programs, people tend to do the contrary and focus on the ultimate lowest weight goal and objective. When the diet will weakens and capitulate at some point, because of the unsutainable efforts in trying to maintain "new lows", there are no solid psychological "stop gains" mechanism to reverse the weight re-gaining trend. All lost weight is therefore taken back at a very rapid pace with even some extra pounds. Then there is this depressed feeling about having to live with this more weight "forever". Sounds familiar?

This method is unconsciously used by most healthy weighted people

Okay, you all know of people who just seem to stay slim without any dieting effort ever. It is true that it is easier to lose 5 pounds rather than 50 pounds but most healthy-weighted people seem to have strong "stop weight gain" psychological mechanisms. They often declare "nuclear weight war" eating lower fat and less sugars with often more exercises when they only reach 5 or 10 pounds above what they expect to have.

When people become overweight, the mind lose it's natural "stop gain" mentallity. The focus becomes only about loosing weight but is less prepared to deal and manage normal weight re-gain snap backs. Although gaining weight seems discouraging when wanting to lose some, it is extremely important to manage this natural gain. THIS IS WHERE MOST WEIGHT LOSS BATTLES ARE LOST.

The Lower Highs Diet Program Principles

Rule #1

Use lower highs weight limits instead of weight loss objectives. The absense of strong "stop weight gains" mechanism is more damaging to your weight management than a strong weight loosing streak can be constructive.

Rule #2

Do not stay for too long in a food deprivation feeling mode. Just like you need rest and sleep, allow yourself to take back some weight and regain comfortable motivation.

Rule #3

Do not forget about rule #1 and #2 and you will slowly lower your body fat into a healthy weight range in a comfortable and sustainable way.

Example:

• Lose 5%
  
  
• After losing 5 %: Allow to relax and indulge yourself.
  
  
• After 2 % gain: be more eating and exercise conscientious. Begin to rebuild your dieting motivation.
  
  
• After another 2%: Consolidate, do not take any weight, and get ready for a new weight loss phase.
  
  
• Lose 5%
  
  
• ...

The percentages in the above example are for demonstration purposes. You don't need to stress out about the exact percentage for each phase. The important is to try not breaking a previous weight high. Hopefully, you'' feel comfortable enough to do new lower highs from time to time and therefore decreasing your overall average body weight.

Depending on how you feel, you can even allow yourself an extra step back after two down.

What about the Yo-Yo effect ?

We all yo-yo everyday at a minor level. By capping weight loss and gains to 4-5% still seems be within a healthy normal weight variation. It seems negligible compared to the yo-yo-ing of doing a diet for many weeks and re-taking everything back.

What if I am unable to stop gaining weight at my lower targeted high?

There are good chances that this may happen from time to time due to stress, holiday & birthday periods. Eat a cheesecake, relax, gain energy and use the other previous targeted high to declare a "nuclear weight loss war". The longer trend should still be your friend.

Basic weight Loss principals:

1 - Lower sugar & Fat Nutrition (less calories)
2 - Higher full body weight movement displacement (not necessarily "exercise" for weight loss. Maths again)

Other weight loss influences:
1- Glycemic index considerations & menu habits
2- Supplements
3- Smoking, cofee,....
4- Genetics
5- Illness
6- Medication
7- Surgery

Tools:

- Digital Weight & Food Scales
- Supplements, tea
- Menus
- Forum
- Follow-up
- Nutrition articles (with Dietitian)