Optimal weight loss is different from traditional weight loss. We’re ditching the scale. We’re committing to change. We’re focusing on maintaining lean muscle mass. Most importantly, we’re making mindset changes. This is the first episode in a four-part series on the mistakes that prevent optimal weight loss. Tune in for a discussion all about the mindset mistakes we make.

 

Mindset Mistakes that Prevent Optimal Weight Loss

1. All or none thinking
2. Setting unrealistic expectations
3. Giving your obstacles too much power
4. Rethink measuring your process

 

What Optimal Weight Loss Is

In this first of four episodes of mistakes that prevent optimal weight loss, I’m discussing the most common mindset mistakes we make. But first, let’s define what optimal weight loss is. Optimal weight loss is when we are actually working at preserving lean muscle mass, and instead, the focus is on losing body fat.

It’s so important, especially if you’re over the age of twenty-one, that you preserve your lean muscle mass when losing weight. Did you know that there’s a recommended lean muscle loss percentage?

The first mindset mistake I cover is all-or-none thinking. This is when you think you have to do everything perfectly; otherwise, what’s the point? I do recommend making a plan you can stick to and not relying on willpower alone. It’s all about making your next best decision.

 

Ditch the Scale and Find Another Method

When you’re committing to change, you have to know what you’re getting in for. Sustainable, optimal weight loss takes a commitment of at least 18 months. This is where setting realistic expectations come into play: what can you realistically commit to changing for at least a year and a half?

Finally, I want you to move away from the scale as your tracking method for weight loss. In-body scans are phenomenal as they track so many changes going on in your body. But there are so many other ways to measure and track your weight loss – we really don’t need the scale at all!

Where do your weight loss mindset blocks come up? What have you done to help work through them? Let me know in the comments on the episode page.

 

In This Episode 

• The definition of optimal weight loss [1:45]
• How much lean mass loss to aim for when losing weight [2:45]
• Why all or none thinking prevents optimal weight loss [4:00]
• Why you can’t rely on willpower alone for weight loss [5:30]
• Why you have to commit to changes for at least a year and a half [8:30]
• How to set realistic expectations [11:30]
• The power of using in-body scans [17:45]
• Why you might want to eat a macro-calculated meal plan [19:45]
• Some other weight loss measurement tools available [22:00]

 

Quotes

“Optimal weight loss is a situation where losing some additional body fat will be, potentially, better for our health. It will, potentially, improve our health. Optimal weight loss is when we are actually working at preserving lean muscle mass, and instead, the focus is on losing body fat.” [2:20]

“If you are over the age of twenty-one, we need to preserve our muscle mass at all costs.” [3:43]

“In order for optimal weight loss to be long-term,  you have to commit to things you are willing to do for at least eighteen months.” [8:42]

“Setting realistic expectations is how we are going to be successful. It’s also going to help us develop a better relationship with ourselves and with our body.” [11:15]

“Realistic expectations is what we have to set to avoid the mistake of not achieving optimal weight loss.” [14:58]

“Optimal weight loss is different than weight loss. Weight loss means that the number on the scale is going down. That is traditional weight loss. Optimal weight loss is when we can look at our skeletal muscle mass and body fat mass so we can determine if we’re maintaining skeletal muscle mass and losing fat. That’s optimal weight loss. A traditional scale will not be useful.” [21:44]

 

Resources

1:1 Physician Coaching with Team LCWP

31 Days of FIT.  Learn more HERE.

Muscle Maintenance During Fat Loss. Waitlist HERE.

Fit Woman Collective™. Learn more HERE.

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*** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

 

Related Episodes 

Episode 128: Rethinking Weight Loss

Episode 132: Exercise/Fat Loss Pitfalls: Top 10 Reasons Why You Haven't Committed Yet

Episode 131: Fasting for Weight Loss Pitfalls