Starting A Weight Loss Journey? 5 Things You Must Do First

Most people who embark on a weight loss journey jump straight into dieting, but as a Registered Dietitian who has helped hundreds of people successfully shed pounds and keep them off, I can tell you that's not always the best approach.

There are crucial steps to take before diving into a weight loss phase to ensure lasting success.

In this post I discuss the five essential steps I take with my clients before starting their weight loss journey.

The Nike Swoosh Effect of Weight Loss

Before we dive into the steps, let's talk about the Nike swoosh effect of weight loss.

Just like the swoosh goes down and then curves back up, people often lose weight initially but then regain it, sometimes ending up heavier than before. To avoid this, it's vital to start your weight loss journey on the right foot. Understanding this pattern helps set realistic expectations and encourages long-term thinking.

When you embark on a weight loss journey, it's easy to get excited about the initial drop in pounds. However, without a solid foundation, you might find yourself regaining weight and feeling discouraged. This cycle is common but can be avoided with proper preparation and mindset.

1. Build a Healthy Relationship with Food

Have you ever opened a bag of chips with the intention of eating just a few, only to find you can't stop? Or have you gone on a diet, succeeded for a few days, but then had a big binge that ruined all your efforts?

If you struggle with binge eating, food obsessions, or eating in secret, it’s crucial to address these issues first. Dieting without fixing your relationship with food can make things worse.

A healthy relationship with food means you don’t see foods as “good” or “bad,” and you’re able to enjoy a variety of foods without guilt or overindulgence. This balanced approach is essential for sustainable weight loss. If you find yourself always cycling on and off diets, losing control around food, or eating in secret, it might be time to pause your weight loss goals and focus on your relationship with food first.

Developing a healthy relationship with food isn't a quick fix and can take six to twelve months, often with the help of a dietitian or psychologist. This process involves understanding your triggers, learning to eat mindfully, and breaking free from restrictive diets. By addressing these underlying issues, you set yourself up for long-term success.

2. Set Flexible Goals

We’ve all heard of SMART goals (specific, measurable, attainable, realistic, time-bound). However, I prefer to set "North Star Goals" first with my clients. These are not specific, but they are tied to a value, such as wanting to be healthier. This flexibility helps you stay on track even if some smaller goals don’t work out as planned.

Your north star goal is your overarching reason for wanting to lose weight, like having more confidence, energy to play with your kids, improved mental health, or avoiding disease. It's something you strive for continuously, it's not a goal you tick off at the end and then forget about it. This approach keeps you motivated and focused on the bigger picture.

After setting your north star goal, you can set smaller, specific goals that act as staircases to your ultimate goal. These smaller goals should be adaptable and realistic, allowing you to adjust them as needed. For instance, if you set a goal to start running but find you dislike it or get injured, instead of giving up, you can try something else like Pilates. This approach helps you stay flexible and adaptable on your weight loss journey.

Flexibility is crucial because weight loss is rarely a straight path. There will be ups and downs, and having adaptable goals helps you stay committed. For example, if you plan to exercise daily but find it unsustainable, adjust your goal to exercising three times a week. This way, you can maintain progress without feeling overwhelmed.

Regularly reviewing and adjusting your goals ensures they remain relevant and achievable. This practice also allows you to celebrate small victories, keeping you motivated throughout your weight loss journey. Remember, progress is progress, no matter how small.

3. Assess Your Dieting History

"Success leaves clues." Another critical part of preparing for a weight loss journey is examining your dieting history. Understanding what worked and what didn’t in the past helps tailor a plan that’s right for you.

Most people have successfully lost weight before, often during what I call the “honeymoon diet” phase, where initial efforts yield quick results. However, over time, dieting becomes harder due to factors like metabolic adaptation and hormonal changes. By reviewing your past dieting experiences, we can identify effective strategies and avoid those that didn't work.

Start by reflecting on your previous diets. What methods did you use? How much weight did you lose? Did you regain the weight? What challenges did you face? Answering these questions can provide valuable insights into what approaches may work for you moving forward.

For example, if you found success with a low-carb diet in the past but couldn’t sustain it, consider a modified version that includes more carbs. Alternatively, if calorie counting felt restrictive, focus on portion control or intuitive eating. The goal is to find a sustainable approach that fits your lifestyle and preferences.

In addition to dietary approaches, consider other factors that influenced your past dieting efforts. Did stress or lack of sleep affect your progress? Were there social or environmental factors that made sticking to your diet difficult? Addressing these issues can help create a more supportive environment for your weight loss journey.

4. Take Baseline Measurements

“What gets measured gets managed.” This doesn’t mean weighing yourself every day, which can be discouraging. Instead, use a variety of measurements to track progress: weight, waist circumference, muscle mass, fat mass, and even blood tests.

Tracking changes in energy levels, mood, and overall well-being is also important. This holistic approach helps connect your eating patterns with how you feel, not just how you look. Regularly reviewing these measurements can provide a clearer picture of your progress and areas needing adjustment.

While weight is a common measure, it’s not the only indicator of progress. Your weight can fluctuate daily due to factors like water retention and hormonal changes, making it an unreliable sole metric. Instead, look at trends over time and use other measurements to get a comprehensive view of your progress.

Waist circumference is a useful measure of abdominal fat, which is linked to health risks like heart disease and diabetes. Tracking changes in waist circumference can provide insights into your body composition and overall health.

Muscle mass and fat mass measurements can be taken using tools like bioelectrical impedance scales or body composition analyzers. These measurements help you understand changes in your body composition, such as gaining muscle while losing fat.

Blood tests can reveal important health markers, such as cholesterol levels, blood sugar, and inflammation. Monitoring these markers can show how your diet and lifestyle changes impact your health beyond weight loss.

In addition to these physical measurements, consider tracking your energy levels, mood, and other subjective factors. Keeping a journal or using an app to record how you feel daily can help you notice patterns and make connections between your habits and well-being.

5. Prepare Your Environment

Creating a supportive environment is crucial for a successful weight loss journey. This involves:

Decluttering Your Kitchen: Clean and organize your kitchen. Having a well-organized space makes healthy cooking easier and more enjoyable. Do an audit of what you have and what you no longer need. This fresh start can make meal planning and grocery shopping much easier.

A clutter-free kitchen can reduce stress and make it easier to prepare healthy meals. Start by removing any expired or unhealthy foods and organizing your pantry and fridge. Keep healthy snacks and ingredients easily accessible to encourage better choices.

Invest in kitchen tools that make cooking easier and more enjoyable, such as a good set of knives, measuring cups, and storage containers. Having the right tools can make meal preparation less daunting and more efficient.

Setting Work Boundaries: If your work environment is full of temptations, find ways to navigate these challenges without drawing too much attention to yourself. This could mean setting boundaries around client lunches, office parties, or social events that involve food.

Identify the specific challenges you face at work and develop strategies to manage them. For example, if office celebrations often include unhealthy treats, bring your own healthy snacks or suggest alternatives. If client lunches are a regular occurrence, choose healthier menu options and practice portion control.

Gaining Social Support: Talk to your family and friends about your goals. Having their support can make a significant difference. It's important to surround yourself with people who encourage your efforts rather than hinder them.

Discuss your weight loss goals with your loved ones and ask for their support. Explain why these changes are important to you and how they can help. Having a support system can provide motivation and accountability, making it easier to stick to your plan.

If you face resistance or negativity from those around you, consider joining a support group or finding an online community of like-minded individuals. Surrounding yourself with positive influences can help you stay committed to your goals.

Conclusion

These preparatory steps lay a solid foundation for a successful weight loss journey. Address your relationship with food, set flexible and meaningful goals, review your dieting history, measure your progress holistically, and create a supportive environment. By doing this groundwork, you’ll be better equipped to achieve and maintain your weight loss goals.

If you have enjoyed this post and are ready to take the next step, check out my recent post where I share what I would do if I wanted to lose weight.

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More about the author:

Hi there! My name is Maria, and I am a Registered Dietitian practicing in Ireland and Bermuda. I have extensive experience in helping clients improve their health through the power of good nutrition. I hope you enjoyed this article. If you have any questions or concerns, please do not hesitate to contact me. Additionally, if there are nutrition topics or recipes you would like me to make in future posts, please let me know. I would be more than happy to help.

Stay happy and healthy 💚

Your Registered Dietitian

Maria xox

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