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There Are Two Ways to Lose Weight

I would characterize a lot of what I do as weight management.

Weight loss goals can vary. For some of my clients, the goal of losing weight is to better their life and health, whereas I have others who do so for sport. I even have people who want to gain weight, usually because they want to be stronger or for aesthetic purposes.

For those who are looking to lose weight for their health, or who may just be looking for a big change in their fitness, there is an important distinction one must understand:

There’s a difference between dieting and losing weight as a lifestyle change, and dieting and losing weight aggressively for a goal. The time tables vary greatly, as do the speed of results, but both are equally valid approaches. I say this upfront because you must go into your weight loss with the right expectations.

Lifestyle Changes

The "weight loss as a lifestyle change” idea gets thrown around all too often without proper context. I do believe we should always aspire to be doing better in our everyday life and it should be reflected in our actions. But to lose weight progressively as a result of a lifestyle change is much different than planning a short term weight loss where the goal is purely changing the number on the scale.

With this approach, I won’t be asking you to very strictly measure your food. Instead, I’ll give you strategies to help you become mindful of your portions, we’ll keep a food diary (at first), but I won’t necessarily recommend calorie/macronutrient counting, or even weighing all of your food. I want you to learn bigger concepts, and to learn to read how your body feels. This takes time and longer term, you will become a better person for it. In the short term, however, it’s important to have your expectations aligned with the reality of dieting this way.

These are realities to losing weight this way:

·  It sometimes means slower weight loss for those already at a healthy weight. Those who are overweight will lose weight quickly at first, but it will eventually be a bit more measured.

·  You will inevitably hit plateaus, and they may last a while. You will have to do work to figure out how to overcome these plateaus.

·  You have very low risk of ever rebounding to your old weight.

·  You will create new healthy lifestyle habits, improving not only your overall physical health, but also your mental health and quality of life.

 

Aggressive Plans

You’ll always move more quickly with shorter term weight loss plans (or “diets”) simply because the parameters of the plan are a bit more aggressive in nature. They mean to accomplish a very clearly defined goal that is tied to numbers or some measurable performance marker.  

They are profoundly effective. I am of course speaking only to safe, responsible programs here, and nothing that is drug induced or depriving in a dangerous way.

What are some of the reasons you’d lose weight like this? You’d be trying to do any of the following on a shorter timeline:

·  You’re trying to “reset” your body and clean the palate. Some would call it a “cleanse,” but it’s really just a fresh start.

·  You’re trying to lose a stubborn amount of weight.

·  You’re trying to “transform” your physical appearance quickly.

·  You’re trying to lose weight for performance reasons.

·  You find that you just do well with a disciplined, strict approach.

When losing weight this way, you’ll have to measure what you take in, be it portions, calories, macronutrients. Whatever the metric is, it must be measured. This isn’t always the case for “lifestyle changes,” and it’s the reason why aggressively dieting works the way it does.

 

It’s important to know that this is not always meant to be permanent. The idea of permanence is flawed anyway, but the real key is that these plans get you to where you want to be and from there, you can manage. I don’t think most people would care to spend their life measuring everything on a food scale or traveling with measuring cups. That’s why these plans should not be something you do “forever.” Most people WILL burn out eventually. It’s the reason people "yo-yo" when going off a temporary weight loss plan or “diet”: they may have pushed themselves too hard and tried to maintain an impossible standard.

Here are some realities to losing weight this way:

·  You’ll move much more quickly in the direction of your goals.

·  There will be more sacrifice.

·  You’ll learn a tremendous amount about yourself and grow mentally.


Overall, neither one of these plans is inherently more difficult than the other as it ends up being very personal. I would wager that lifestyle changes are a little more difficult to make depending on your level of malleability, but they exponentially increase in ease and happiness as you go through your everyday life.

The main reason I took time to write this is because I want to make sure everyone understands what they're getting into whenever they choose the path that they do to lose weight. Like I said, there's nothing wrong with either one, but they all present unique challenges. 

If you have any experiences to share, I encourage you to comment below or send me a message sometime. I always like hearing the journey of others. 

Be well,

Mark

My Nightly Rituals for Better Sleep, Recovery, Mood and Health

About a year ago, I wrote about something that really resonated with a lot of people on my morning rituals. In many ways, it was years in the making and continues to be my practice to this day.

What about the end of my day, though (or the end of your day)? It’s equally important, as it sets you up for what is hopefully restful sleep, which is profoundly important in recovering from your training, the stress of the day, and keeping you healthy.

I believe that “winding down” is very personal, that is to say, things that relax me, may agitate you, which will create a lousy type of alertness. Thus, you should use this as a guide to give you ideas and a “jumping off” point in which you can create your own.

Here are my night time rituals, or how I end every day:

Stop working on anything 2 hours before bed (minimum)

Admittedly, it took a while for me to do this, but it is of note because I love my work and how I spend my days and professional life. For me, it’s not a stressor to be working on training programs, but if I take myself too deep into the evening doing so, I will have a very hard time shutting off my “problem-solving brain” and be very alert and awake. I won’t be unhappy, just not in a restful state, so to avoid it, I make sure I stop all real work around 2 hours before I go to sleep. I fill the rest of my evening with things that tune me down a bit: reading, laying down/relaxing, talking with my girlfriend, and watching old re-runs of the Office. ;-)

Imagine for a moment that you are the opposite: you’re stressed by work, angry you have to do the task you need to, and that it’s taking you so long. Now you have to go to sleep. Not a great state of mind...

A light-to-moderate movement ritual

I like walks in the evening, but a few nights a week, I’ll get a little more aggressive and go to a local rock climbing wall in the traditional “dinner hours" and do some climbing. It has a relaxing effect on me. It’s the opposite of traditional working out, jiu jitsu or anything full-contact, so it’s a nice reprise. Moving at the end of the day like this feels right in a way that's hard for me to quantify. I find I need it before I shut down for the day. Sometimes I’ll do yoga during these hours as well.

Walking during sunset is a powerful way to reset your circadian rhythm- the colors in the evening sunset help signal to your body that the end of the day is near, and you can start "shutting down" for the day. I highly recommend when you travel, that you spend as much time in the evenings outdoors as possible. 

For many years, I always went back and forth with how I advise clients and athletes to treat their movement at the end of the day. I’m not the biggest fan of late night workouts, because of the cortisol dump happening at a time when you typically want it gone, but I do believe that you should move around a little in the hours before you sleep. As I said, I'm sometimes at a rock climbing gym in the evening, so it's a bit of a double-edged sword. I’d cut it off 2 hours before sleep, regardless.

A Warm Shower

At different times of year, and at different times of the day, I find warm or cold exposure to be equally relaxing. In general however, a warm shower at the end of the day will help relax me a bit, loosening my muscles up, and generally just feels good. 

Aroma or Sound Therapy

I have a recent preference and fondness of aromatherapy- something about the right scent will change my mood immediately, and helps me relax, if it’s the right scent. Often times, I find we aren’t so conscious of our sense of smell unless we’re smelling something awful, so it’s nice to get a refreshing blast of something pleasant.

You may find that a white-noise machine, or some ambient sounds help you relax all the same. If you live in a noisy area, or are around droning, awful sound all day, some nice music may do the trick. There’s also a number of apps that have hundreds of sounds to choose from. 

f.lux on your phone/laptop. Better yet, ditch it all 90 minutes before sleep.

There’s a number of apps out these days that kill the blue-light and overall brightness of all the “screens” in your life. I find too much screen-time to be way too alerting to the senses. In fact, if I'm really drowsy in the morning, I'll read a few Instagram posts to wake me up, it always does the trick. So the opposite holds- don't be getting in text conversations too late in the day or scrolling compulsively through social media before you sleep.

Set your alarm for the next morning ahead of time. Do whatever you need to do to cut the phone or laptop off 90 minutes before bed.

 

Making Your Own Nightly Rituals

It's really all about finding what relaxes you and turns off what I call "the problem solving brain." That "brain" will always keep you awake and alert, and while important, also needs its rest. 

Experiment, and like anything, evolve what you currently do. Naturally, we tend to evolve things anyway, but bring some mindfulness to it, and you'll be sleeping like a baby in no time.

 

If you have any great nightly rituals, leave a comment below, I'd love to hear it!

-Mark