North County Outlook - Community newspaper serving Marysville, Arlington, Tulalip, Smokey Point, Lakewood

Jump off the weight loss teeter-totter


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Following some easy steps can help you get off the weight loss teeter-totter.

How is that New Year's Resolution going? If you are like the 92% of Americans who do not achieve their resolutions, you have probably forgotten what it was already. It's time to get back to the goal and make 2018 the year you don't resolve to lose weight because you will have already achieved it this year.

Many of us lose a little weight, only to gain a little (or a lot) back again. This is what I call the teeter-totter or yo-yo dieting. The trouble with this is that if you are simply cutting calories in an attempt to lose weight you will lose lean tissue, your muscle and engine for the body, as well as fat. Then when you gain weight back, it's only fat and you are worse off than when you started.

The best way to prevent this is to get off that weight loss teeter-totter and get 100% committed to your weight loss goals.

Remember your Why:

Why do you want to lose weight? Write it down, post it everywhere. You need to come back to your reason when you are tempted to give up. Dig deep, do you want to be healthier? Why do you want to be healthier? Is it so you can take that dream vacation, maybe it's to play with your grandchildren or perhaps so you can reduce or eliminate medications and ailments to ultimately live longer?

Set a date:

It's easier to stay focused when you have something you are looking toward. Maybe it's the Fourth of July, your birthday, a wedding you are attending, etc. Figure out how far out that event is and backtrack what you need to do each week. Breaking the goal down into smaller pieces also helps make it less overwhelming.

Get Tough:

No exceptions, no excuses. It's time for some tough love. If you make excuses for yourself every time you slip up, you won't get anywhere. On the flip side, every time you say "no" to something off plan you strengthen your "no" muscle and it will get easier each time. If you are struggling to stay disciplined with yourself look for outside help like a weight loss or health coach. They will keep you motivated and on track.

Reward Yourself:

Start small and set up a reward system for how many days you stay on your plan and committed to your goals. An example could be:

• 1 solid day on plan and you will wear your favorite earrings, watch your favorite TV show or wear your favorite tie that day.

• 3 solid days on plan and you will treat yourself to a new nail polish, new trinket or fun app for your phone.

• A solid week on the plan you will get a massage, a pedicure or go see a movie or show.

Remember not to use food as a reward though.

You are worth it and deserve to stay on track, determined and committed to your weight loss goals. You will look, feel and be healthier.

Emily Countryman is a board certified health coach and owner of Ideal Wellness located at 2639 172nd St. NE, Suite 104, in Smokey Point/Marysville She can be reached online at


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