Diet Diary 1: Are you ready to start a diet?

Welcome to Part 1 of my personal weight loss diary.

For the first time in over 3 years, I'll be embarking on a structured weight loss program and I'm taking you all along for the ride. While I don't personally have an urgent need to lose weight, I decided to sign up as a participant in a scientific study on effective strategies for maintaining weight loss.

I did this for two main reasons: to contribute to science and to build empathy for my clients. While I (like almost everyone) have dieted for weight loss before, it's been quite a while, and it becomes harder over time to really remember how it feels to be in a caloric deficit. Many of my clients have weight loss goals and I know I do best as a coach when I can truly put myself in their shoes.

So over the next 4-5 months, I'll sharing all the dirty details of my experience, while hopefully folding in some insights on how I approach weight loss.

But first thing's first: How do you even know when you're ready to start a weight loss program?

Sure, motivation is key and having a plan is crucial. But I'd argue that the two most important ingredients for successful weight loss are support and consistency. If you aren't solid on both before you start a diet, then don't expect either to come together after you start. In my experience, the people who forge forward with insufficient support and who haven't developed a consistent routine or consistent habits are the ones who are most likely to fall off the wagon.

Support

We like to believe that we can do everything on our own and that we don't need any help. And sure, we are all capable individuals. But also, life happens.

A support system can mean many different things. The most obvious one is having a trusted team of people to lean on. It could mean having a coach who keeps you accountable, checks in on your progress, and reminds you of your why when times get tough. It could mean having a workout buddy or a family member who cooks healthy meals with you. The key is having one or more people by your side who know about your goals and have your back when the going gets tough.

Support can also come in the form of your environment and the systems you create for yourself. Is your kitchen well organized and stocked with staples that you love to cook with and support your health journey? Do you have time and access to incorporate physical activity into your day? Did you set up a reminder on your phone to put it away in the evening before you wind down for bed?

Consistency

Consistency is the single most critical yet overlooked aspect of dieting. Most people believe that they will develop consistency once they start following a diet plan, but this is like willing yourself to swim in open water when you haven't yet learned how to swim in a pool.

While there's no need to be perfect, you should have relatively consistent habits around nutrition, exercise, and sleep long before you even consider starting a diet. Ask yourself:

• Do I consistently prepare the majority of my meals at home?
• Do I eat similar amounts of similar foods at similar times of day throughout the week?
• Do I consistently challenge my body physically at least 3 days a week?
• Do I sleep and wake at similar times of day throughout the week?

If you haven't yet mastered the basics, then do yourself a favor and get your consistency down before you start trying to lose weight.

How did I know that I'm ready?

Here are some of the things that gave me confidence in my own readiness:

• I haven't been on a diet in years, so I have had ample time to recover physically and mentally from caloric restriction.
• After shifting my exercise routine from mostly running to mostly strength training, I have put on some weight and am sitting on the higher end of my usual weight range.
• I'm currently in graduate school and have a flexible schedule that allows plenty of time for meal prep and exercise.
• As a nutrition student and health coach, I get positive reinforcement about healthy habits on the daily. My peers and my family know about this project and are completely supportive.
• I am very well versed in measuring food and tracking calories, and I have lots of experience following nutrition plans.

Obviously, this is a very personal decision, and only you know how to assess where you're at mentally and physically. But be honest with yourself as you consider your time commitments, your emotional energy, and your relationship with your body.

As always, let me know how I can help! And stay tuned for Part 2 of this series, where I'll talk about the "diet before the diet" and setting initial nutrition targets for sustainable weight loss.