Are you struggling to lose weight? One expert claims that you need to understand a few fundamental things before you are successful. Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 21 pounds and helps others do the same. In a new social media post, she reveals a few things she had to learn before losing weight. “5 truths about weight loss,” she writes. “Some truths need to be heard!”
Your Weight Loss Journey Is Going to Be Boring
Number one, “Your weight loss journey is going to be boring,” says Ring. “Showing up for yourself everyday isn’t as glamorous as you see on Instagram. You may find you want to eat the same thing everyday because it fits in your calorie target, and the scale may move so slow that you don’t have something new to celebrate everyday, and THATS OKAY! Consistency over time is boring but effective!”
You Need to Realign Your Expectations
“You need to realign your expectations,” is her second truth. “The first week or two of tracking you may see a drop on the scale from excess water and the pull back of everything you were eating, but after that it’s a slow roll to the finish line. I didn’t see my body change until month 3-4. The scale told me there was change, and measurements did too, but the physical changes took a while. I think a lot of it was in my head,” she writes.
Maintain a Calorie Deficit
“Any movement you do is going to be good, but you need to think about movement as a way to feel good, versus lose weight. To lose weight you have to be in a calorie deficit — meaning the most change is going to come from what you are eating vs how you are moving,” she says.
Calculate Your Own Calorie Gorals
“Use my journey as inspiration, but you need to calculate your own calorie goals,” she continues. “Your height, weight, age, and activity level may differ from mine. You need to focus on making small sustainable changes that fit within your current lifestyle, what you’re comfortable cooking and what you put on your dinner table. Trying to copy someone else’s world doesn’t set you up to achieve success in your world.”
There Are No “Good” or “Bad” Food Groups
And finally, there is no one food group that should be labeled as “bad,” she says. “You may find you have intolerances, but thinking that “if I eat carbs I’ll gain wait”, feels very restrictive. It’s all about moderation vs deprivation. Enjoy the things you want, just watch your portions.”
In Another Post She Elaborates on Other Habits
In another post, she elaborates on calorie deficit. “There was so much I thought I needed to do - gym, steps, weights, abs, more of this, more of that, supplements, oh wait, cortisol, and so on. It was too much! When I tell you that I was solely focused on my deficit, I literally was solely focused on my deficit,” she says.
She Recommends UsingTracking App
Her “guide to an EASY calorie deficit that WILL help you lose weight,” she adds, starting with finding a tracking app you enjoy. “People love MFP. My go to is @loseitapp. Let it calculate your TDEE for you, and tell the app you want to lose weight. It will calculate a deficit for you as well. I recommend you don’t eat too steep a deficit. Stay within the 250-500 range,” she writes.
Find an Accountability Buddy
Next, accountability can be easier with the help of a buddy. “Really though, make it a New Year’s resolution to do together. You’ve done far harder things together than logging your food for a week,” she writes.
Keep Health Food on Hand
Make sure to keep your kitchen stocked with healthy food. “Make sure your pantry and fridge are filled with supporting ingredients! 🛒 Here’s a grocery list for the 7 days,” she writes.
- Protein: Ground turkey, breakfast patties, sausages, chicken breast, cottage cheese, yogurt, carton of egg whites, deli meat
- Veggies: Head of broccoli, head of cauliflower, carrots, cucumber, lettuce
- Fruits: Assorted berries, apples
- Carbs: White rice, brown rice, quinoa, low cal tortillas, low cal English muffins
- Snacks: Rice cakes, meat sticks, protein chips, diet coke, a chocolate treat, popcorn
Get Motivated with These Menu Ideas
Here is a sample menu, “alternate between options and snack away,” she writes.
Breakfast: yogurt bowls, cottage cheese with fruit, egg whites and breakfast sausages on muffins, egg tacos
Lunch: Chicken breast on a salad with cucumbers, deli sandwich on a muffin, leftovers from the night before
Dinner: chicken tacos, ground turkey stir fry with broccoli, sausages with cauliflower and rice. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
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