[PODCAST EPISODE 12] Your 2021 Weight Loss Plan

Dec 31, 2020

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About the show: 
Do you want to focus on weight loss in 2021? If you do, listen to this episode to learn everything you need to know to create your plan. A simple plan!


Resources from the show: 



Read the full episode transcript below:

Welcome to the Weight Loss Before and After Pregnancy Podcast. The place you’ll get simple strategies you can apply to your life today to start losing weight. Strategies that’ll help you reach your goal, move on with your life, and focus on the things that matter most to you. I’m your host, Certified Life and Weight Coach, Andrea Scalici. Let’s get started.

Hey everybody. Welcome to episode 12.

Today, we’re going to talk about your 2021 weight loss plan because I know it’s on your mind. It’s that time of year. Almost January. Almost that time when many people set New Year’s Resolutions. And many people choose weight loss as their resolution, the thing they want to get control over this year.

Because I know it’s on your mind, and you’re probably flooded with information about how to lose weight this year, maybe from email lists you’re on, podcasts, social media, commercials, billboards, just everywhere, I wanted to give you my take on this whole thing.

And as you know, I like to keep things simple. Simple weight loss strategies. Simple approaches. Simple everything. So, today’s podcast episode is no different. We’re going to keep this simple yet you’ll come away with everything you need for your 2021 weight loss plan.

Alright, let’s jump right in.

First, and probably the most obvious thing you need to ask yourself is, “Do I want to focus on weight loss this year?”

An obvious but important question and the best place to start.

If your answer is no, that’s ok. You don’t need to feel ashamed, or guilty, or judgement towards yourself. Just be honest if you don’t want to focus on weight loss this year. And make sure you like your reasons, whatever they are.

Like, for me, I probably won’t be focusing on weight loss or weight maintenance myself this year. Other than helping my clients with it. I’m having a baby in 2021, my second child, in May. Of course I’m not focusing myself on weight loss. I’m actually focused on weight gain right now.

And after my baby is born, I plan to breastfeed, which means I won’t be focusing on weight loss then either. I’m going to wait until my doctor gives me the ok, then I’ll focus on weight loss after my baby is born, after I’m done breastfeeding. And that likely won’t be in 2021. I’m ok with that and I like my reason for that. But I do look forward to helping my clients lose weight this year.

Now, if your answer is yes, you do want to focus on weight loss this year, then it’s time to think it all through in a new and different way. Especially if you’ve tried to lose weight in the past and haven’t seen long term success. There’s so much you can learn from past quote-un-quote failures that can help you with your goals now.

If you’ve tried to lose weight in the past and haven’t seen long term success, what was your approach? What was your plan? And why do you think it didn’t work long term? There’s gold in being willing to look into the past and evaluate and learn and use that information to change things up and do things differently the next time.

If I had to take an educated guess, and this is from personal experience with my own weight loss, and professional experience as a Weight Loss Coach, I’d say a top reason for past weight loss quote-un-quote failure is the whole diet mentality. The way you were thinking about weight loss itself. The way you approached it.

I know you’ve heard the words diet mentality before and everyone probably has a different understanding of exactly what that is. But to me, the diet mentality is when you approach weight loss as a short term thing. Like, I’ll only eat salads everyday until I hit my ideal weight. Then I’ll go back to eating chips and cookies everyday.

That doesn’t work. That’s called yo-yo dieting and it’s a terrible way to approach weight loss. Especially if your goal is long term success and maintenance.

So, if you want to focus on weight loss this year, I recommend you get rid of the diet mentality, if you have it, and switch over to the lifestyle mentality.

Stop focusing on starving yourself, or drinking your lunches, or losing a bunch of weight fast, or any of that stuff. Instead, start focusing on the long term. On the lifestyle you want to create for yourself. On how you want to live your life, for the rest of your life. Think it through. How do you want it to be?

Maybe it’s starting where you are. Making small changes. Increment changes. Just a little bit at a time. Things you’re ready for in the moment.

Maybe it’s being ok with imperfection. Being ok with mistakes. Learning from your mistakes, because you’re human, mistakes are inevitable for us all.

Maybe it’s learning how to have your own back. To stop beating yourself up or judging yourself. And instead, getting to know yourself. Who you really are. And loving that person, no matter what.

No more diet mentality. Switch over to the lifestyle mentality if you want long term success with weight loss. And if you want it now, in 2021, it’s totally available to you. It’s about making small shifts, small adjustments in how you’re thinking about and approaching weight loss. That’s it. Simple as that.

Now, you’re ready to focus on weight loss this year, and you’re on board with the lifestyle mentality. So, what’s next?

Next, is you finding your why, your purpose, your reason for wanting to lose weight right now at this moment in your life. What is your reason?

Maybe you want to have your first baby or another baby and you want to lose weight before you get pregnant so you can do everything in your power to have a healthy pregnancy and baby.

Maybe you’ve already had your kids and you want to fit in your old clothes, or have more energy to play with your kids, or feel like your old self again, or get control over this part of your life once and for all.

You figure out your reason for wanting to do this now. And then check in with yourself. Super important. How does your reason make you feel? Does it motivate you? Is it positive fuel? If you wake up on Monday and you want to eat off your plan, will your reason be strong enough to keep you on plan? Super important you check in with yourself on how your reason makes you feel.

Once you’ve got your reason, and it feels good to you, it feels motivating, it’s time to actually create your plan.

I know a lot of people get hung up on the plan. They focus on the plan like it’s the most important part of this process. And if they don’t follow the plan, whatever it is, exactly, then they give up on their goal completely. I don’t want that to be you.

So, before we talk about your plan, I want to preface this by saying the plan isn’t the most important thing. I’ll give you the exact plan I give my clients, but it’s not the only way. You can go online and pretty much find any plan out there that resonates with you, with the long term lifestyle you want to create, and go with that. That’s totally fine.

But if you’re not focused on or including at least a little mindset work as part of your plan, then that’s where you’ll likely run into issues down the line and want to give up.

With that said, I’m going to give you the exact plan I give my clients, a simple plan, which includes the mindset work. Ok. I call it The 5 Simple Steps to Losing Weight.

Step one. Create and follow a sleep routine.

Step two. Drink enough water everyday.

Step three. Create and follow a food plan.

Step four. Track everything.

And step five. Coach yourself everyday so you can gain more and more awareness of where your mind is at everyday.

If you’ve been listening to my podcast, or following me for any period of time, you’ve heard these steps before. And I’m not going to go into detail on each of them in this episode because I’ve already done that in episodes one through six.

I recommend you go back and listen to those episodes and download my free food plan worksheet at mcccoaching.com/foodplan. I’ll say it again. That’s mcccoaching.com/foodplan to get my worksheets for free.

These 5 steps are so simple yet they’re everything you need to create long term success with weight loss. But again, these have to be steps you’re committed to taking and sticking to even after you’ve reached your ideal weight.

No more diet mentality. Use my exact approach, my exact plan, or find one you like better, and commit to it as your long term lifestyle change.

This is the real key to losing weight and keeping it off in maintenance.

And just remember, whatever plan you choose, make sure it includes mindset work too. One of the most important gifts you can give yourself is peace of mind, freedom, calm, empowerment, acceptance, and accomplishment. All of that, all of those feelings, come from the way you think about yourself, your life, the world around you. And the way you think about those things is 100% in your control. I promise you.

Now, you have the ability, right now in your life, to feel all those things, to get control over your weight, to feel empowered and like you’re going in the direction you want to go. You can do that for yourself right now. I have no doubt. But it’s always easier with a little bit of support and taking the time to learn the right tools. Which is exactly what you’d get working with a Coach.

You don’t have to work with me. I’m not the only Coach out there. But I do recommend you find the Coach you resonate with, you connect with, you want to work with. Get that extra support and learn those extra tools.

Weight loss doesn’t have to be hard. It doesn’t have to be serious or dreadful.

It can be easy. It can be fun. It can be something you look forward to everyday. And working with the right Coach, learning the right tools, will definitely help you create that experience for yourself.

Like I said, you don’t have to work with me. I’m not the only Coach out there. But if you already know you like me, you resonate with me, you connect with me through these podcasts, I want you to reach out to me. Take the first step. You don’t have to do this alone.

Go to mcccoaching.com/programs to learn how we can work together to get you to your ideal weight in 2021 in a new and different way. A sustainable way in the long term. And I promise you, we’ll keep it simple, we’ll have fun, and you’ll learn valuable tools that will stay with you for the rest of your life.

Alright. I’ll talk to you soon.

If you loved this podcast, I want to invite you to check out The 6 Stages Weight Loss Program. It’s my signature program that’ll teach you everything you need to know from start to finish to lose weight, reach your goal, and maintain it once you’re there. You’ll also learn how to have your own back through the process. Join me over at mcccoaching.com/join. I’ll see you there.


Join The 6 Stages Weight Loss Program