Not Your Typical Weight Loss Program. That’s Not What you Want!

Debbie Hatch  |  Family & F.I.T.


I had a former client come to me this morning and ask, “Can you help me lose 20 pounds? As quickly as possible.”

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It’s a cycle with this gentleman, and he’s not unusual. Not at all.  In fact this is something I typically hear.

“Can you help me lose XX pounds?”

“Can you make it as quick as possible?”

Females say, frequently:  “I need help with my butt, thighs, tummy, and under the backs of my arms.”

And, as frequently, Males say:  “Help me lose this gut.”

These things are typical.  Common.

…and fraught with issues.



Can I work with this gentleman on eating better, and exercising?  Yes!!  Will that change his body composition?  Yes!!  Can I promise he’ll lose 20 pounds?  Nope…and that’s not a reasonable goal.

Plus, the truth is, he doesn’t want to lose “weight”, he wants to lose “fat”.  There’s a huge difference!!  If you want to lose weight, throw out the damn bathroom scale!  Presto.  Done.

If you want to lose fat, and change your body, learn to incorporate healthy nutrition and movement habits into your life – for life.



Why in the world would I say that?  



Because I know how little weight has to do with anything.  These two pictures are both of me.  There is 3 (exactly THREE) pounds difference between the two.  Yes, my pose is different BUT look at the difference in my legs.  Look at the leanness of my back and the curve of my waist.  Three pounds.



If I hadn’t taken photos, I would likely have been upset at, “only losing three pounds”.  You know that’s true!  Have you ever been upset for only losing a couple of pounds?  I don’t focus on the weight now – I focus on the changes.  How I look.  How I feel.  How my clothes fit.  How strong and capable I feel.



So, back to this morning.  This client’s cycle is pretty typical too.

  • He comes back every year. We work together.  He sees changes and feels great….so he stops.  Everything.  He stops exercising, he stops eating the way he knows his body likes, and he gains the weight back.  He has the all-or-nothing mentality that so many of us fall victim to.  He’s 100% on-plan or 100% off.  There is no in between; no moderation.
  • He wants the weight loss to be “as quick as possible”.  Losing 1-2 pounds a week is boring. Being consistent for several weeks but not seeing a loss at the end is disheartening. “Just” losing inches but not seeing the scale move can stop people in their tracks.  But that’s the way it works.


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The reality is, this guy doesn’t really want another, “quick fix”.  None of us do!  What we want is to get healthy and maintain a body that not only works well but that we’re comfortable in.

THAT’S a goal we can live with!  For life.

  • How much better would it be not to have to crash-diet once a year?
  • How much better would it be not to stress out about what we weigh, yet still take care of ourselves?


Yes, it’s possible….


Here’s the secret to that…


Are you ready?…


This is IT…


===>  Do what you can, with what you have, right where you are now!  <===


That sounds so boring.  So mundane.  But it works!  It’s not just something I say. It is something I believe, and something I’ve written about numerous times on this page.  {scroll through the blogs:  here are three of my favorites to get you started Waist or Waste, Do What you Can is not a License to Ignore Personal Responsibility and What are you Putting in your Mouth}


  • A nutrition plan (any plan) is only going to work if it’s something you’ll actually do. It will only work for the long-term if it’s something you’ll actually stick with.  Right?

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  • Exercise will only work if it’s something you’ll actually do. It will only keep you healthy if it’s something you’ll actually stick with.  Right?




There is no one-size-fits-all….not in clothing, not in nutrition, exercise, nor life.                                    We are individuals. What works for your friend may not work for you.




Fresh, organic, minimally processed food is always going to be the best. That’s a great goal, a fantastic goal, to work towards.

BUT…. Sometimes life gets in the way. We got busy. We ran out of time. We forgot. We didn’t feel like it. An emergency popped up.  That stuff happens to every single one of us!




Life is not neat and orderly.  It doesn’t go as we plan.  Life is messy, and disorganized, and crazy sometimes. To be honest, that’s exactly what I love about it!


Do what you can, with what you have, right where you are now.  Make the best choice from the choices available.


For example, it’s ideal if you’ve planned ahead and have eggs, protein waffles, over-night oats, egg white muffins, fruit, nuts, Greek yogurt and other delicious, healthy things in your refrigerator ready to go.

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BUT….  If your only option for breakfast is going through the McDonald’s drive through, pick the fruit and yogurt, or an egg (or egg/steak) McMuffin (vs biscuit). Discard the top half of the muffin, and ask if it can be grilled without extra butter. OR keep a protein bar in your purse/desk drawer for the times you’re running late.


It’s nice to have had the time and forethought to make your lunch ahead of time and bring it with you.

BUT….  If you didn’t do that and now the office is going out for lunch, pick something that contains protein and veggies.  Maybe that’s a salad, maybe not.  Choose something that is grilled instead of breaded and deep fried, limit the sauces and dressing you pour on top.

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It’s nice to get to the house and make a home-cooked, nutritious, dinner.  It’s ideal if you cut up some veggies, grilled a bowl of chicken, or cooked something in the crock pot on Sunday for the entire week.  Grabbing something vs cooking is definitely more likely to happen.

BUT…. Sometimes we’re tired.  There’s nothing in the cupboard.  We didn’t have time to go grocery shopping.  Cooking up some frozen veggies, instead of fresh, to go with your chicken is absolutely fine.  Have two or three restaurants that are on your way home, pre-programmed into your phone.  Call for take out – again, make the best choice you can.  a salad from Chipotle is going to beat pepperoni pizza for nutrition and satiety.  That’s just an example.  It doesn’t have to be salad and it can be pizza…..


I’m just asking that you think about it.

“What are your choices right now?  What would work?  What is the best choice from those things?” 


The same is true for exercise…..convenience, convenience, convenience!!!   I’ll save that discussion for another day.

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