Embracing the Journey: Why I Advocate for Slow and Steady Weight Loss
The Case for Slow and Steady Weight Loss: Embracing the Journey
We don’t usually gain weight overnight. It happens slowly, almost without us noticing — a few extra bites here, an extra glass of wine there, a little less movement over time. And let’s be honest: sometimes, we even enjoy the process. The late-night pizza. The cozy nights in. The celebratory meals. It all adds up, gently — so gently that it rarely feels like a big deal in the moment.
So why, when it comes to losing weight, do we expect results to happen instantly?
If you’re hoping to return to a place where you feel stronger or more comfortable in your body, here’s something worth considering: what if the journey back doesn’t need to be rushed either? What if the same slow, steady rhythm that brought the changes in could be the key to changing course — and even enjoying the ride?
Start by Building Momentum
Most of us have moments where we fall off track — life gets busy, priorities shift, and routines unravel. When you're ready to return to movement or healthier habits, you don’t have to overhaul everything overnight. In fact, you shouldn’t.
What helps most isn’t a drastic plan or the latest trend. It’s building momentum. It’s finding your version of consistency — something that fits your life, your energy, your mood.
So what does that look like? Maybe it’s a five-minute walk after dinner. Maybe it’s stretching in your living room. Maybe it’s putting on your sneakers and stepping onto the elliptical with no expectations — just to listen to music and zone out.
That might not sound like much, but showing up, even briefly, is how habits start. It’s how you build trust with yourself again. The more you show up, the easier it becomes.
Focus on What You Enjoy — Not What You “Should” Do
If you don’t enjoy it (at least a little), it’s hard to stick with it. So ask yourself: What feels good? What sounds easy right now? What might I even look forward to doing?
For me, I’ve learned that starting with low-pressure, “brainless” activities — like light cardio while listening to music — helps me ease in. I don’t ask much of myself. I just go. And sometimes, I go because I want to sit in the sauna afterward. That’s my reward. That’s what keeps me coming back.
You might love dance classes or quiet walks or a relaxing swim. You might crave solitude or community. You might feel best moving in the morning, or after work, or right before bed.
The point is: this is your practice. You don’t have to do what’s trendy. You don’t have to do what someone else says works. You only have to do what works for you.
Let Progress Happen Naturally
When you stop chasing fast results and start focusing on how you feel, things begin to shift — sometimes slowly, sometimes almost invisibly at first. You might notice that you’re not gaining anymore. That your clothes fit a little differently. That your energy is better. That you’re sleeping more soundly.
You might hover in a “breaking even” phase for a while. You might bounce between the same few pounds. That’s okay. You’re building a foundation — a routine you can actually live with. And that consistency builds confidence, even before the physical results show up.
Eventually, you may feel ready to add more. A longer workout. A little more intensity. Some strength training. Or a change in how you eat. But let that happen when you feel ready. There’s no timeline to follow except your own.
Play the Long Game
Maybe it takes you a year to get back to where you want to be. Maybe more. That’s okay, too.
It likely took years for the changes to accumulate in the first place — slowly, gradually, while life was happening. The journey back deserves just as much patience.
Start with what’s sustainable. Start with what’s kind. Start small and let your habits grow from there. Choosing low-impact, gentle activities — walking, yoga, stretching, swimming — can help you stay consistent and injury-free, which often makes them more effective over time than intense workouts that lead to burnout.
Ask yourself:
What’s one thing I can do today that feels manageable?
What’s something I might actually enjoy?
What would help me feel proud, not punished?
Let Showing Up Be Enough — Especially at First
You don’t have to do it all right away. You don’t have to follow anyone else’s pace. This isn’t about perfection — it’s about building something that lasts.
So if you’re just getting started — or starting over — start small. Start with something that feels good. Start in a way that feels doable. Keep showing up, even when it feels slow. Especially when it feels slow.
Because when the changes you’re making are small, enjoyable, and rooted in your routine, they become sustainable. And that’s the kind of weight loss journey that actually lasts.
