Nutritional Counseling for Weight Loss and Weight Maintenance

It is common knowledge that overweight and obesity are among the biggest problems of our modern Western societies. That is why there are so many different kinds of diets and complete weight-loss programs. However, the long-term success of most weight-reduction programs is often rather modest. In the long term, most patients tend to regain weight and return to their old weight.

Weight loss and weight maintenance are generally associated with a more natural diet, fewer processed foods (convenience food) and more physical activity. In addition to these external changes, however, a number of behaviors and inner attitudes need to be learned or supported in order to be successful during and after the weight-loss phase. At Natura Heilpraxis we offer holistic nutritional counseling in combination with Mental Coaching in order to work out the key attitudes to life that stand in the way of reaching your personal health and wellness goals.

How can you be successful during and after a weight-loss program?

The prerequisite is to understand not only how to lose weight, but also why it is actually so difficult to maintain weight. Various scientific studies have been conducted over time to understand which behaviors and which factors are decisive for sustainable weight loss.

Among the most important findings that the researchers consider decisive for success are:

Realistic weight-loss goals based on your current state of health.

Many people set themselves extremely ambitious or very modest goals when they start losing weight. Often they are also unclear about their own state of health. That is why good nutritional counseling begins with a detailed assessment that includes body fat percentage, nutritional deficits, blood sugar levels and the examination and evaluation of the intestinal flora and the hormonal system. After this holistic assessment, it is possible to set more realistic and achievable weight-loss goals that also suit the patient's lifestyle.

Self-monitoring and self-control, without being too rigid or too flexible.

Self-monitoring of food intake and body weight is an important factor in weight loss and weight maintenance. Self-monitoring means taking a close look at yourself and your behavior. This self-monitoring, combined with self-control that is neither too rigid nor too flexible, was identified as the second most important factor. Through Mental Coaching it is possible to work on strategies that promote both self-monitoring and self-control: you learn to reach longer and more alert states of awareness and to make more conscious decisions aligned with your personal goals and values. The studies also described that people characterized by dichotomous "black-and-white thinking" are more likely to regain weight, while people who have more leeway and flexibility are more likely to maintain their weight.

Learn better strategies for coping with everyday stress.

Stress is a risk factor that gradually impairs health and can have a negative effect on body weight. In particular, the ability to deal with stress was assessed as decisive both for weight loss and for subsequent weight gain. Accordingly, it is possible to learn strategies to better deal with external demands that are perceived as strenuous or that even exceed your own resources. It has been shown that people who regained weight tend to use ineffective stress-coping strategies – they react to stressful or negative life events and emotions with compensation strategies such as eating, sleeping or suppressing the problem, instead of directly confronting what is actually behind it.

Improving self-esteem and maintaining motivation.

It was also found that people who have successfully lost weight have greater self-confidence and consequently feel better about themselves. It is described that women who have developed a "healthy narcissism" with regard to their appearance and physical condition successfully maintain their body weight. Motivation for healthy weight reduction and maintenance is one of the most obvious aspects of weight management. Several studies suggest that higher motivation is associated with greater weight loss.

Seek therapeutic support.

Several of the studies listed below describe that nutritional counseling and continuous professional support, both during the weight-reduction phase and during weight maintenance, were associated with better results. Professional support can in particular increase mindfulness and motivation and offer encouragement and support. This support is important until a change in lifestyle can ultimately be achieved and maintained.

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Sources

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• Dayan, P. H., Sforzo, G., Boisseau, N., Pereira-Lancha, L. O., & Lancha, A. H., Jr (2019). A new clinical perspective: Treating obesity with nutritional coaching versus energy-restricted diets. Nutrition (Burbank, Los Angeles County, Calif.), 60, 147–151. https://doi.org/10.1016/j.nut.2018.09.027

• DePue, J.D., Clark, M.M., Ruggiero, L., Medeiros, M.L. and Pera, V., Jr. (1995), Maintenance of Weight Loss: A Needs Assessment. Obesity Research, 3: 241-248. https://doi.org/10.1002/j.1550-8528.1995.tb00144.x

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• Jeffery, R. W., Epstein, L. H., Wilson, G. T., Drewnowski, A., Stunkard, A. J., & Wing, R. R. (2000). Long-term maintenance of weight loss: Current status. Health Psychology, 19(1, Suppl), 5–16. https://doi.org/10.1037/0278-6133.19.Suppl1.5

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