Read about everything fitness, health and lifestyle to learn more about how you can improve your quality of life.
If you missed Part 1 - Check it out here.
Last week I talked about what the thyroid gland does, what IS Hypothyroidism and also how it impacts our health, fitness and body composition. This week I am going to talk about some specific strategies that I have used with clients before, that you yourself can use.
Step 1: Mindset
Unlike what many people think, the number on the scale isn't enough to keep someone motivated long term, and it also doesn't take in to account body composition or any other health factors.
The end result: A lot of people rely on brute force/willpower. They think that if they try hard they will get the scale to move more, so they try fad diets; keto, vegetarian, low carb, low fat, fasting. They might do ok for a while, but inevitably they fail. Why? Because weight loss starts in the mind, and is dependent on making sustainable changes to their lifestyle long term.
Mindset creates the foundation for everything else. Once you have worked on your mindset, it is a lot easier to shape your environment; the foods in your kitchen, who you lean on for support and what you look at online. Continually seeing success photos of a certain friend in a bikini is usually pretty demotivating for someone with a slow thyroid.
Once your environment is reshaped, it's a lot easier to change habits: what you eat, how much you exercise and what time you go to bed. By making change, in that order, willpower becomes a lot less important.
Step 2: Build a foundation. The fundamentals provide the largest return on investment (Or in this case, effort)
Many people with hypothyroidism want to start with an intense, highly specific diet that they read about on the internet or from some 'Influencer'. These often include elimination diets and elaborate supplement protocols they just aren't necessary.
Most people benefit from more simpler strategies. Small changes, with a big impact.
Step 3: Target any specific issues that come up.
This is where having a coach comes in handy. Sometimes, an underlying issue stands between someone and continued weight loss. How and when they move or exercise, stress and sleep are the 3 most common issues and a good coach will identify these very quickly. Mila, who I talked about in part 1 had issues with all three, so we put strategies that fit in her busy lifestyle in place to address all of them ASAP.
More activity through exercise, managing stress through a set 'Wind down' routine and also addressing clear nutritional deficiencies are hugely important.
Keeping a nutrition and lifestyle diary is absolutely key to identifying problems quickly and addressing them, which is why all of my clients do these simple things, and they get results.
Does everyone reach their goal? No, but that's ok. At some point in everyone's journey, they hit a brick wall and this is the most important time to stay the course and trust your coach. Consistently getting things right 80% of the time long term will get results sustainably, much more effectively than getting things 100% right for 4 weeks and then falling off the wagon.
With every one of my long term clients, whenever someone feels themselves going backwards, I get them remotivated by reminding them where they started. Is your pain better? Your blood pressure under control? Did you get off those horrible sleeping pills? Are you mentally and physically stronger? Inevitably the answer is yes, and it will stay yes, simply by getting things right, most of the time, for the rest of your life.
Get to know your deep why, and write it somewhere you'll see it every day, or set a recurring calendar reminder so you're prompted every day. Why are you doing this? To lose weight? Why? To look better? Why?
I'll give you Mila's 'Why' as an example.
"To be a role model for my step daughter"