I don’t know if you ever saw the show The Weakest Link, which aired for about for about 12 years. The show pitted people against each other and the “weakest link” was eliminated until there was just one winner.
I saw a part of that show on a You Tube video this past week and it got me thinking about the weakest link in the quest to lose weight.
A weak link could come from several different areas of our lives but four that came to mind right away were:
Food
Exercise
Thoughts and Emotions
Knowledge
To be successful at losing weight, you really have to make sure that you pay attention to more than just one thing. For example, if you focus mainly on food but ignore the emotional component of your journey, you may have trouble being successful.
Let’s look at each component and examine ways to make sure that one of those components does not become the weak link that breaks your effort or causes you to have to start over.
Food
Your food choices are so important when it comes to losing weight. Whether you are a “clean eating” dieter, one who combines convenience foods with natural foods, or follows a commercial diet program, you have got to eat. Food is often the first thing we tackle when we lose weight, and with good reason. We got to be overweight because we were taking in more calories than we were burning through normal life or exercise.
No matter what your diet plan is, be sure to continually “check-in” with yourselves in terms of the foods you chose to eat. Make certain you are eating foods that fuel your body and keeping your calories in line with your goals. It’s easy to slip-up and start to eat a few more calories than you need or even go off on a binge with tempting foods like sweets or chips. If that happens to you, analyze what caused the slip-up and commit to getting back on track right away.
Exercise
Exercise was my weak link for a long time. I honestly do not think I ever exercised when I dieted until the time I dieted successfully. If exercise is your weak link, I’d encourage you to make a commitment to just try it. (Assuming you have your doctor’s okay.) I could barely walk to the mailbox when I first started losing weight, but I forced myself to walk for a few minutes each day. It didn’t take long until I could walk 15 minutes, 20 minutes, and then 30 minutes. Those were victories!
At the other extreme are people who rely solely on exercise to lose weight and forget some of the other components. Burning calories is important; however, equally as important is doing exercise that you can continue for years to come. None of us can exercise like the Biggest Loser people forever. We have to find the balance between intense exercise and real life.
Thoughts and Emotions
Thoughts and emotions are hugely under discussed in the weight loss world. If this is your weak link, I understand. It took me so many attempts to zero in on the myriad of emotions that were causing me to gain weight and keep me from losing weight. I finally learned that I needed to stop being afraid of really feeling the emotions in my life. I learned that I was stuffing myself with food in an attempt to stuff the emotions inside.
Therapy works. Journaling works. Group support is helpful. Self-examination is key. If you are like me, it will likely take a combination of one or more of these techniques to get to the emotional root of the problem. Don’t let emotions be your weak link forever, because your emotions can also be your strongest ally in time.
Knowledge
You might be surprised how many times people really need solid information before they can be successful at losing weight. Label reading, understanding nutrients, figuring out what percentage of their calories is coming from different places, and how to devise a workout plan are all areas that we need to learn about when we are trying to lose weight. The lack of knowledge really can be a weak link when it comes to weight loss success.
I’ve had people in my weight loss classes who tell me they had never really looked at a nutrition label before or had no idea that the information on the front of the boxes wasn’t always true. There are also folks who didn’t know that walking for exercise works and that strength training is important.
Do you think you have a weak link or are you pretty balanced when it comes to your weight management efforts? How do you stay strong in all areas? Diane
You are absolutely right. All four of these things need attention in the success of weight loss.
For me, exercise is on autopilot and it doesn’t take a lot of thought. My biggest problem is stress eating and PMS eating. It’s something that I really have to concentrate on. Not always successfully, but at least I know what I am doing when it happens.
So true!
I think the weak link you might have left out here, is who you hang around with. Too often, far too often, this is the weakest link of all, and one of the hardest to correct…
I agree, and its not just about food. Being with people who want to manipulate or control me in some way, who also express a strong negative tone, can bring me low pretty quickly. I have learned to limit my time with these personality types and keep the conversation light when I do have to be together with them socially. I have stepped back from a few of the more troubling friendships, and I am doing better because of taking this necessary action.
You have completely nailed it (again) Diane. For me, keeping my food scale handy and in use is important. It’s easy to overeat on nuts….I need to know what a real ounce is because its difference from 1.5 or even 2 ounces looks mighty small, but calorie wise is not.
Lastly, I’ve learned to accept that this is a lifestyle, instead of just a temporary fix. I’m pretty sure that that acceptance will be the key to finally being successful in maintenance, when I get there.
That indeed is the key. Everything else is a temporary fix.
I don’t know if I would call it “weakest link”, but yes, taking stock of the entire situation is necessary to really change things. You could also call it “finding out what got me here”.
Love this Diane! So true! Roy has a good point too cause many “friends” & family may try to sabotage… or we are who we hang with…
very good post. well thought and articulated.
another component for me was meds to help even me out so that I was better able to cope and to sleep. I always suggest anti depressants or even-ing out meds or anything else of the like, needs to be diagnosed/prescribed by a psychiatrist (not a GP).
My weakest link will forever be food. I’m in the process of 12 week challenge, to overhaul my lifestyle.
Otherwise it’s a diet, and diet is a four letter bad word.
In the constant battle of weight loss, all four of those components will be your weak link- they’re only strong when you’re strong and work them together.
My weakness is probably over training and being stubborn about it.
This is all so true. I have been a great exerciser for years even running up to ten miles. I can log hours at the gym or at home but remain overweight because I refused to track my food. I know now that you can’t sweat away binge after binge and that would come from an emotional place that needs to be addressed as well. Great post!
I agree with the 4 week links described above but I think a huge mistake a lot of people do is that they really do not pay enough attention to “thoughts and emotions” which for me is the most important one. If you fix this and find the real answer while you are struggling with your weight the chances of success are much higher, than jumping from one low calorie diet to another.
Right now I think I’m about a balanced as I have ever been in regards to the 4 categories. In the past it used to be my consistency when it came to my nutrition. Going a whole week eating healthy was almost impossible for me.
My weakest link are food, exercise, thoughts and emotion. I like to believe I have the knowledge part down. Not that having knowledge alone is helping at this point.
My weak link is food. Every time I “fall off the wagon” with regard to exercise, it has to do with having eaten too much at a party, then continuing to do that throughout the week, and not exercising.
My weak link is definitely food, especially sweets. Exercise is pretty consistent and I have the knowledge (although I am always learning new things). Emotions is another thing I’m always working on.
*S*T*R*E*S*S
that is my downfall EVERY time….
I think we sabotage ourselves much more often than any outsider ever does!
I agree with Dr. J. I have been trying for months to get to 150 pounds, after been at my goal weight of 155 for 6 years. I have been as low as 152, on Saturday I weighed in at 153. Yesterday at work someone put chocolate chip cookies out my least favorite cookie, I found myself eating plenty of cookies I don’t care for chocolate chip cookies. We are our own worst enemy.
I think boredom, lack of preparation, and laziness are my weakest links. I know what I need to do, but sometimes I just don’t feel like doing it!
My weakest link is definitely my problem about crying when I get REALLY frustrated! SOOOOOOO annoying – it doesn’t happen all the time though, only around people I really love – so basically my family thinks I am a basket case! LOL!
My weakest link is definitely exercise. I have a lot of pain issues, and when it hurt to move, I don’t move. When I do move, I feel better, but try to get my head to understand that on the tough days. Yeah, right!