Robyn Spurr

Personal Health and Weight Loss Coaching For Women

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Mastering Habits: The Art of Starting Small

Embarking on a journey to establish new habits can often be challenging, especially when faced with the overwhelming prospect of change. At times, the inertia of daily routines can seem insurmountable. But fear not – breaking down a habit into small, manageable steps can be the key to overcoming this initial hurdle.

In this blog post, I introduce the Habit Breakdown worksheet, a tool designed to guide you through the process of cultivating positive habits with ease.

Understanding the Habit Breakdown Worksheet:

The Habit Breakdown worksheet serves as a valuable companion on your quest to establish and sustain new habits. The fundamental approach is to dissect a habit into five simple steps, with each step progressively building upon the previous one. Here’s a breakdown of the main points:

1. Break the habit into five steps, starting with a very easy step:

Begin by identifying a habit you want to cultivate. Instead of overwhelming yourself with the entire habit, break it down into five manageable steps. Start with an incredibly easy first step, making the initial commitment more attainable.

2. Complete step 1 every day, making it a solid habit:

Consistency is key. Focus on mastering the first step until it becomes second nature. By turning it into a solid daily habit, you’re setting the foundation for larger changes down the line.

3. Once a step becomes a habit, build upon it by adding the next step:

Once the initial step feels like second nature, it’s time to level up. Gradually add the next step in the sequence, building upon the foundation you’ve already established.

Practical Example:

Let’s take the example of aiming to incorporate daily exercise into your routine. If the prospect of a full workout seems overwhelming, you can start with the first step – changing into exercise clothes every day. As this becomes a habit, you can progressively build upon it by adding small exercises until you reach your ultimate goal.

Why the Habit Breakdown Method?

Breaking down a habit into smaller steps makes the entire process more manageable both mentally and practically.

Embarking on a journey to establish new habits doesn’t have to be an overwhelming task. The Habit Breakdown worksheet empowers you to start small, build consistency, and gradually progress toward your desired habits. By embracing this method, you’re not only making change more achievable but also laying the foundation for a healthier and more fulfilling lifestyle.

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE.

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Weight Gain After Stopping Semaglutide: A Health Coach’s Guide to Post Medication Success

Drawing upon nearly two decades of dedicated experience as a Health and Weight Loss Coach, I’ve been actively engaged in the ongoing dialogues centered on GLP-1 medications like Ozempic, Wegovy, and Mounjaro, with a specific focus on discussions related to weight regain.

My current clientele typically falls into three distinct categories:

  1. Those intentionally avoiding these medications for various reasons
  2. Those currently using them seeking nutritional guidance and accountability
  3. Those bidding them farewell due to bothersome side effects, missing the pleasure of eating, or financial considerations

For those contemplating the discontinuation of semaglutide or tizepatide, a prominent concern is how to minimize weight gain.

In this article, I’ll unravel the intricacies of post GLP-1 weight gain, drawing insights from both empirical studies and practical coaching experience. Whether you’re contemplating the discontinuation of these medications or seeking guidance for continued success, join me as we navigate the multifaceted terrain of life after semaglutide or tirzepatide.

Although scientific studies on the effects of stopping GLP-1 medications are limited, it’s clear that weight gain is a common change observed. A 2022 study indicated that one year after stopping Ozempic, individuals regained approximately two-thirds of the weight they had initially lost.

Another study showcased similar results, revealing that individuals who took Ozempic lost around 10% of their body weight but gained back an average of 7% within a year of stopping the medication.

Here are some tips to guide you post-Ozempic, Wegovy, or other GLP-1 medications:

Increase Fiber Consumption:
Embrace the concept of “smart carbs” by choosing options like sprouted bread, oats, beans, and quinoa, rather than resorting to the elimination of carbohydrates entirely, a strategy often deemed unsustainable.

Support for this approach comes from a 2017 randomized control trial that revealed the effectiveness of lower carbohydrate approaches in comparison to low-fat diets for increasing satiety. Furthermore, these lower-carbohydrate strategies have demonstrated efficacy in managing both diabetes and facilitating weight loss.

Break a Sweat:
Regular physical activity is crucial for preventing chronic conditions and supporting mental well-being. A consistent exercise routine aids in maintaining weight loss. A 2017 analysis recommends incorporating moderate to vigorous exercise for at least 150 minutes per week to enhance the sustainability of weight loss.

Resistance training also plays a pivotal role in maintaining muscle mass and enhancing weight loss in women. As women age, they naturally experience a decline in muscle mass, which can impact metabolism and contribute to weight gain. Engaging in regular resistance training, such as lifting weights or using resistance bands, helps counteract this muscle loss by stimulating muscle growth and strength.

Choose Satiety-Packed Foods:
Choose foods high in fiber, lean proteins, and healthy fats as your primary choices to counteract the tendency to overeat induced by hyper-palatable options such as cookies and pizza.

Shift the Focus to Health:
Move beyond scale fixation and prioritize health metrics such as blood sugar, cholesterol, and liver enzymes. Your overall well-being should take precedence over a singular numerical measure.

Tapering or Other Medications:
As our understanding of long-term weight management evolves, ongoing research is likely to unveil more effective methods for minimizing weight gain. Despite the relatively new nature of this scientific research, experts are exploring various approaches to address the challenges associated with maintaining a healthy weight.

Dr. Alexandra Sowa, an obesity medicine specialist based in New York, shared insights with the Wall Street Journal, suggesting that strategies such as tapering and incorporating additional weight-management medications, such as Qsymia, could be beneficial in preventing rapid rebound issues commonly associated with GLP-1s. To determine the most suitable approach for your specific health history, it is essential to engage in a thorough discussion with your healthcare provider. Their expertise can guide you toward a personalized and effective weight management plan.

In the pursuit of weight loss, maintaining focus on overall health is paramount. Both physical and mental well-being contribute not only to a longer life but a better one. While GLP-1 medications may aid in weight loss, it’s essential to recognize that they may not be suitable for everyone.

For those exploring alternatives, it is essential to embrace a personalized, enduring dietary pattern. The emphasis should be on finding a sustainable, long-term dietary strategy tailored to your individual needs. This means steering clear of extreme and restrictive diets like no-carb or keto, and instead, focusing on a balanced and realistic approach.

Before discontinuing any medication, especially if underlying health conditions are present, consulting with a healthcare provider is essential. This ensures a collaborative effort in addressing concerns about potential withdrawal symptoms or long-term effects associated with stopping medications like Ozempic, allowing for a seamless and healthy transition.

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE.

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Mastering Behavior Change: Unveiling the Power of Friction and Controlling Cravings

Embarking on the journey of behavior change goes beyond mere resolve; it’s about understanding the dynamics that shape our habits. According to social psychologist Wendy Wood, author of “Good Habits, Bad Habits,” the pivotal force behind eliminating bad habits is friction – making them inconvenient. Let’s delve into this concept and apply it to controlling cravings, particularly when faced with the tempting allure of Easter sweets.

Cravings, fueled by an intricate interplay of internal signals and external stimuli, often lead us astray from our health goals. In an ideal scenario, our desire to eat would align solely with internal cues indicating hunger. However, our modern environment bombards us with constant images and smells of food, triggering cravings even when we’re not physically hungry.

The science behind these cravings reveals that merely seeing, smelling, or thinking about food can set off a complex biological response. This includes a surge of insulin, a drop in blood glucose, stomach relaxation, and the feeling of needing more food to achieve fullness – processes that were evolutionarily advantageous in times of food scarcity but are less helpful in today’s food-rich world.

Attempting to employ willpower to overcome cravings often feels like an uphill battle due to the biological cascade that occurs when we resist the urge to eat. To effectively control cravings, it becomes imperative to reduce triggers as much as possible.

With Easter celebrations approaching, here are some specific tips to navigate the tempting world of sweets:

  1. Delay Sweet Purchase:
    Hold off on buying sweets as long as possible to minimize the time they’re in your immediate environment.
  2. Hide Sweets:
    If sweets have already found their way into your home, enlist the help of a family member to hide them away, making them less visible and accessible.
  3. Choose Disliked Options:
    Opt for sweets you don’t particularly enjoy. This diminishes the appeal and reduces the likelihood of indulging.

In essence, the key to managing cravings lies in making healthy options convenient and visible while rendering unhealthy choices inconvenient and out of sight. By understanding the science behind our cravings and applying practical strategies, we can pave the way for healthier habits and a more empowered approach to behavior change, even during the sweet-filled Easter season.

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE.

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Wegovy and Loss of Taste: Balancing Pleasure and Weight Management

Recently, I found myself in the grip of a nasty cold that left me unable to taste or smell for three seemingly endless days (despite my nasal passages being totally clear). While the experience was frustrating, it opened my eyes to the challenges faced by individuals, including a few of my weight loss coaching clients, who deal with a similar loss of taste on a daily basis due to medications, such as Wegovy.

This brief episode not only sparked a fresh appreciation for the simple delights of relishing food and beverages, but also granted me valuable insights into a less talked about side effect, the struggle with food repulsion and the heart-wrenching inability to savor flavors that were once beloved.

Despite accomplishing an impressive 60-pound weight loss over the past year, one particular client is contemplating discontinuing the medication. The reason behind this decision lies in the exhaustion of being unable to relish life’s simple pleasures, such as enjoying a cup of coffee or savoring a delightful meal.

There is still no consensus on exactly how these drugs work. What experts do know, is that they cripple the dopamine pathway in the brain, classically associated with the ability to experience pleasure.

It is important to note that responses to this medication vary, ranging from minimal effects on appetite to an over-regulated appetite, resulting in a notable loss of drive and pleasure in eating. While most patients fall within the middle of this spectrum, for those with an over-regulated appetite, life can understandably become challenging, particularly considering the significant role that food plays in our social fabric.

Lifestyle Changes for Long-term Success

Concerns about regaining lost weight post-Wegovy use highlight the importance of adopting sustainable lifestyle changes. Relying solely on the medication is not a comprehensive solution to address the complexities of obesity and weight gain, unless one intends to remain on it indefinitely. Establishing a strong foundation through lifestyle changes, including diet and exercise plans, is crucial for lasting results.

Balancing Pleasure and Weight Management

While medications like Ozempic and Wegovy are tolerable for many, it’s clear they may not be suitable for everyone. For those who find joy in sharing food while socializing or savoring occasional indulgences, medications like Ozempic and Wegovy may not align with their weight loss journey.

The decision to incorporate medications for weight loss should be a thoughtful one, considering not only physical effects but also the impact on overall enjoyment of life. For those desiring weight loss while still finding pleasure in food and activities, alternative approaches emphasizing lifestyle changes may be more fitting.

💙 Robyn

Interested in a one-on-one health coaching relationship with me? It would be an honor to work with you if and when the time feels right.

To learn more about Personal Health Coaching click HERE. 

To schedule a Discovery Session click HERE.