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The No. 1 Mentality to Ditch in 2015


66 percent of Americans are overweight or obese.

95 percent of people who go on weight-loss diets regain the weight within one year.

Have you promised yourself to lose weight in 2015 and finally shed those unwanted pounds?

Every year without fail I see the same thing, the day after New Year's, gyms are packed, weight-loss goals have been declared and intentions are eagerly set. But it's no surprise that weight loss is ranked the No. 1 New Year's resolution year after year.

Ditch This Thought: I Have to Go All-Out to Lose Weight

Mentality to Ditch in 2015

The frustration that comes with weight gain and the constant gain-lose cycle leave us feeling like weight loss is an uphill battle -- and one we have to tackle by going all-out.

[Read More: Why Your Workout Isn’t Working]

A recent survey reveals that only 8 percent of people achieve their resolutions. Most resolutions fall to the wayside in about a month. I usually see a drop in gym attendance within 30 days, and here's why:

In today's society we're obsessed with the quick fix or the fad diet. Lose 10 pounds in 10 days, no-sugar, detoxes, cleanses, no carbs, Paleo -- whatever will drop the weight and get us in shape now. We want instant gratification.

But the problem with that thinking is that you end up gaining the weight back because you haven't changed any behaviors that caused you to gain the weight in the first place.

You didn't put the weight on overnight: I know we can feel like we woke up "fat," but the truth is that you gained weight over time as a result of choices you made. Now it's time to make changes and choices for real, lasting results.

I believe in taking people off the dieting roller coaster. Diets don't work because of the "all or nothing" mentality. By thinking this way you're sabotaging yourself, and that will keep you yo-yoing.

[Read More: Just Say No to That Detox Diet]

If you're ready for lasting weight loss, here are my quick and dirty tips:

 Tip 1: Live in the gray. An "all or nothing" mentality leaves little room for real life. You're going to have a piece of cake, miss a workout, get sick, have late nights and overeat at times.

It's about how you handle the situation: Don't allow those moments to derail you from your goals. A piece of cake is just a piece of cake. It will not and does not mean you'll gain five pounds. But don't allow one piece of cake to turn into weeks of overeating.

Tip 2: Consistency is key. Plan your workouts as you would meetings. If you don't, you're setting yourself up for failure with the "all or nothing" approach of "I'm going to work out seven days this week."

Start small and build. Motivation sticks when we feel ourselves getting stronger and healthier. It's hard to stay consistent when you feel like you're not measuring up or struggling to follow a rigorous workout regimen and strict diet.

Tip 3: Be your best friend. Remember that you are always in control. When it comes to our weight and health, we can sometimes feel like it's out of our control, that we can't change the number on the scale. It allows us to play the victim, which results in negative self-talk, keeping us from believing that we can.

Be your best friend. If you have a pet, would you treat them harshly and expect them to be happy? Would you feed them bad, chemical-filled food? If not, then why would you do those things to yourself?

Tip 4: End the blame game. "I ate one cookie. I may as well finish the entire bag." Falling off the wagon is always a possibility. We're human, and we have cravings.

Don't play the "blame and shame" game with yourself. Pay attention to what you put into your body and how it makes you feel. Don't view foods as "good" versus "bad" -- it's just food. Saying things like "I was good/bad" last week can keep you from staying committed and consistent.

[Read More: Why Just Eating Healthy Won’t Guarantee Weight Loss]

Tip 5: Ditch deprivation. Depriving yourself of entire food groups causes more harm than good, especially if it's unsustainable. I'm an advocate of ease and lasting change.

Start by reducing your intake of processed foods. Make small swaps each week and move toward clean eating or eating foods closer to their natural state. Drink more water, move more, laugh more and add more pleasure and joy to your life.

Becoming healthy and fit shouldn't feel daunting. The process of weight loss and adopting a healthy lifestyle is a journey and is meant to be enjoyed.


Readers -- What are your fitness resolutions for 2015? Do you have an "all or nothing" mentality when it comes to weight loss or working out? Have you lost weight and then gained it back? If you've lost weight and gotten fit, what do you do to stay motivated and consistent? Leave a comment below and let us know!

Melissa Kathryn is a weight-loss specialist in the field of holistic nutrition. She received her certification through the Institute for Integrative Nutrition and has been studying this work for over 12 years. Melissa combines her training with a background in fitness along with a variety of other methods she has learned.

As the owner and founder of Melissa Kathryn, LLC, Melissa offers one-on-one and group coaching services to help women love their bodies, lose weight and transform their lives. Every program is customized to fit the needs and lifestyles of her clients. Her programs combine holistic weight loss and life coaching, offer custom nutrition, fitness and lifestyle plans combined with life coaching. Melissa works in a manner so that together her clients cultivate their dream bodies and create the lives they have always wanted; they are transformed from the inside out, exuding only radiance, internal happiness and beauty. 

Connect with Melissa on Facebook, Twitter and Instagram.

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