Lose Weight Without Giving Up Doubles
Alright, let's be real for a minute. We've all been there. That surge of motivation hits, maybe after seeing a Carnival costume we like, or after the Christmas and Divali season of excess. We swear, "That's it! Monday is the day!" We plan out every meal, buy up all the provision and greens in the market, and promise ourselves no more doubles for a month.
For a little while, it feels good! We're on a roll. But then, life in Trinidad and Tobago happens. A co-worker brings pholourie to the office. Your friends call for an after-work lime on a Friday. Somebody's birthday comes up, and there's a slice of birthday cake with your name on it.
Suddenly, that one "slip-up" feels like you "mash up" the whole plan. The guilt kicks in, and before you know it, you're saying, "Well, the whole week is gone anyway, might as well start again next Monday."
What if I told you there's a better way? A way to reach your goals that embraces real life in T&T, acknowledges that we love to eat and lime, and actually leads to results that last? It's time to be done with the all-or-nothing mindset and learn how to be flexible.
Why Being Consistently Imperfect is Better Than Being Inconsistently Perfect
The chase for "perfect" is often the enemy of "good." When we try to follow a super-strict diet 100% of the time, we're setting ourselves up to fail. One little deviation can feel like a total disaster, leading to guilt and making you want to give up completely.
Think about it this way:
Person A eats "perfectly" from Monday to Thursday, but after one unplanned roti on Friday, they feel they've failed. They spend the whole weekend eating anything and everything, promising to restart on Monday. They only got 4 "good" days in.
Person B aims for about 80% good choices all week. They have their balanced meals, but they also factor in a doubles a day and enjoy a plate of food at a family lime on Saturday without any guilt. At the end of the week, they've been consistent and are still on track.
The person who is consistently good enough will always get better results than the person who is inconsistently "perfect." Slow and steady, with a few speed bumps (or potholes, as we know them), always wins the race. Consistency isn't about how perfect you can be, but about how quickly you can return to consistency after setbacks.
Here's how to handle those speed bumps:
Plan (When Possible): If you know you have a special event coming up, make conscious choices leading up to it. Maybe you opt for lighter meals in the day, or incorporate an extra workout.
Adjust, Don't Abandon: If a day goes completely off track, don't throw in the towel. Acknowledge it, learn from it, and get right back on track with your next meal or opportunity. One "bad" meal or day does not define your entire journey.
Focus on Damage Control: If you're faced with a buffet or a large meal, focus on making the best choices available. Prioritise protein and vegetables, and be mindful of portion sizes for higher-calorie items.
Break the Cycle: Learn How to Sometimes Say "Yes" the Right Way
This is the biggest mental shift you need to make. Eating a piece of bake and shark is not a failure. The trick to getting out of this perpetual dieting cycle is learning to say “yes sometimes” in a way that feels intentional, with your eyes open. It’s not about indulging every single time the opportunity comes up, but about finding a balance that feels good for you.
Moderation, which can often seem like a puzzle, is really just about practice. It's all about learning to enjoy life without the pressure of making every decision perfect. Sure, you can turn down every dessert, and it might work for a while, but constantly saying "no" can leave you feeling overwhelmed and like you're missing out. Once more, it's about being consistently imperfect while still making choices that mostly align with your goals.
And when you do say “yes,” take a second to reflect on how it felt afterwards. Ask yourself:
Did I really enjoy that? Or did I just eat it because it was there?
Was it worth it? How do I feel now?
Next time, would I make the same choice again? Or maybe have a smaller portion?
Over time, you’ll develop a sense of what feels right and what doesn’t. It’s like building a muscle; the more you practice, the stronger you get. You'll learn A LOT about yourself and your choices when you just take a little time to reflect without judgment.
What Flexible Nutrition Really Looks Like (Psst: "Yuh Could Still Eat Good")
Flexible nutrition isn't an excuse to eat whatever you want, whenever you want. It's about understanding that all food provides energy. The goal is to balance the foods you love into your daily targets within reason. This means a much wider variety of foods is on the table, literally.
Here’s a glimpse of what flexible nutrition in T&T can look like:
Foundation First: Most of your diet should still be built on nutrient-dense foods. Think grilled fish, chicken breast, channa, lentils, fresh vegetables from the market like bodi, ochro, and pumpkin, along with provision and fruits.
Know Yuh Portions: You don't have to track calories forever, but doing it for a short time can be a real eye-opener. You'll learn the difference between a small portion of pelau and a "Sunday lunch" portion.
Make Room for the Good Stuff sparingly: Once you've got your protein and veggies in, and you still have room at times to fit a treat into your daily calorie budget. The key is moderation, and being sensible about it...meaning not every single day!
Trini Speed Bumps: A Necessary Part of Your Nutrition Road Trip
Picture your nutrition journey like you’re driving through Trinidad. You know there will be potholes and speed bumps. They exist to slow you down so you don’t crash. In real life, our speed bumps look like the Christmas season, Divali sweets, Carnival fetes, or a stressful week at work where KFC feels like the only option.
The aim isn't to hit the brakes hard or speed up and just wish for a good outcome. It's about gently approaching the bump, dealing with it thoughtfully, and then returning to your usual speed. A lot of people, when they encounter these speed bumps, they panic. They think that one 'bad' meal has messed everything up, so they give up and think that they have no self-control.
What if you could see those speed bumps for what they truly are? Opportunities to pause, slow down, or catch your breath, certainly not reasons to give up. The best part about speed bumps/ potholes is that they’re not permanent. You don’t need to restart every Monday or month-end. All you have to do is keep moving forward, one meal at a time.
The Real Goal: Progress You Can Maintain
Losing fat is merely one aspect of the journey. The true transformation happens during the maintenance phase. The goal is to build sustainable habits that help you not just lose the weight, but keep it off while still being able to enjoy your life.
Next time you encounter a speed bump, try not to view it as a setback. Instead, think of it as a chance to learn. Take the time to slow down, be gentle with yourself, figure out which foods are truly worth it, and how to get back on track with choices that align with your health goals. The more you learn to tackle your goals with kindness and understanding, the less those speed bumps will seem like they throw you off course, ultimately helping you manage your life more effectively.
So, when you meet a speed bump in life, just remember that you don’t have to keep restarting every Monday again; just keep resetting and moving forward.
A great way to really hit your fat loss targets is to work with a Dietitian. They can help you come up with a practical and sustainable plan that fits your lifestyle, needs, and goals. If you're interested in this kind of support and guidance, feel free to contact me and inquire about our Hybrid Lifelong Wellness Program today!
