How "projection"...

I won't forget when I was shopping for some sport pants at a specialized store a couple of years ago. The only size they had was X-small! (Not kidding.)

"If you want to loose weight, you need to: exercise in a gym, walk 10,000 steps everyday, cut carbs, cut sugar, consume low calories...etc."

And whilst these might be technically true to some degree, they're not necessarily applicable to everybody!

By those IDEAL STANDARDS, I must be so behind:

The internet is full of people who got in shape - good for them, I'm proud of them - projecting their entire routine and habits onto everyone else (as if there's only one way to do things. What works for them is the "rule," and it's the only way this will work, period!)

I personally consume a lot of Instagram reels on a daily basis. The one thing in common is a bunch of people spitting their own personal experiences as FACTS.

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Have you considered that perhaps there are unexpected reasons for weight loss struggles? Maybe there might be deeper psychological factors at play, beyond simple diet and exercise.

In psychology, if 2 people were exposed to the same exact factors in upbringing, they'll still grow up to be totally different people; genetic factors play a role.

In addition to genetics, other factors such as random chance events, personal experiences, and individual choices can also contribute to individual differences. These factors can lead to different interpretations of the same experiences, different coping mechanisms, and different life paths.

This means (without a reasonable doubt) that what works for you in your "diet journey" will not work a 100% for other people, and projecting your own personal journey onto others is misguided and unhelpful. I'll even go out of my way to say it's "harmful"; as it will demotivate many people from starting their own "getting healthy" journey.

I've been on this journey for 6 months now; enjoying the "trial and error" thing, getting to know myself and my body, while scoring some decent results. Here's what I've learned so far:

What are some factors that maybe you haven't considered and are hindering your own personal journey?

• An eating disorder.
• You have a medical condition (insulin resistance...etc.).
• You hate exercise: either the activities you're doing are super boring to you, or you hate to feel "obligated" to do something, consequently, a physical activity feels like a CHORE. This can be true if you have ADHD for example.
• You don't have a strong reason to get healthy. It's easier than you think to loose motivation and get distracted from the bigger goal (If you don't have a clear one). "Loosing 10 kg's by June" is not a strong enough reason. It's temporary and not emotional enough!
• You call it a "diet"; again, feels like a chore and something you'd do for a temporary interval. It will be really hard to imbed it in your life if you're labeling it.
• You might have very high levels of stress: stress produces "cortisol" which if produced in high levels can increase weight.
• You're surrounded by unhealthy work colleagues and family. A friend told me that she "had to" have a drawer full of snacks at work, because her work culture forced her socially, and she felt she had to do it; since all of her colleagues are doing it.
• You tell people what your doing. For example, you tell people you are "on a diet". You'll get unwanted reactions and can create a mental illusion where thinking about achieving a goal feels equivalent to actually achieving it. This can hinder progress and lead to disappointment.
• You don't get enough sleep.
• You get so stuck on numbers! How many kg's you lost/gained...etc. You may even measure yourself daily.

Now that you know that the only FACT is that there are many factors related to your "weight loss" and "healthy lifestyle" journey. So, how can you actually know those factors?

How do you get to know yourself and your body?

➡️Go through your day "mindfully". Meaning: for a week or two, live your life like you always do, don't change anything, but start observing and documenting. Start noticing your mood, your energy levels, productivity...etc. Note what you eat throughout the day, when you eat, what triggers you to eat (hunger or emotion)...etc.

➡️Note what you like to eat (favorite foods). Remember that your body keeps asking for what you consistently give it.

➡️Start integrating a very simple daily low-intensity physical activity (like: going up the stairs or walking to a supermarket...etc.).

➡️If you want to take it to the next level, find a sport you really enjoy. Try 1 class in different gyms. Consider martial arts, cycling, calisthenic...etc.

➡️Do lab tests. Also, do an In-body test (and ask a dietitian to explain the results for you)

➡️Get your body checked out by a physiotherapist. I got to know my body better, sources of some pains, and some simple (yet effective) stretches and exercises; which resulted in an improved posture!

➡️Consult a physician as you progress on any changes in your body. Yes, if you're raised in an Arab household, you probably won't see a doctor unless you're dying. Let's maybe, maybe, change this mentality!

➡️Research, research, research...

➡️Gym isn't for everyone. Many find gym cultures toxic, while others face social anxiety, introversion, or time constraints that make traditional gym setups impractical.

➡️Patience, patience, patience...

Mistakes I made and you can easily avoid:

• Don't compare yourself to your old self. Understand that your body will evolve into a new version. Accept that, embrace it, and be happy with it!
• Don't put this off until the new year. Start thinking about it now.
• Do a physical activity on the weekend (go to the park, skating, walking...etc. whatever works for you)
• Join online platforms to stay motivated (a walking FB group or subreddit...etc.).
• Question the information you receive about food and exercise. Do your own research and ask actual professionals to clear things up for you.
• Don't compare yourself to anyone. I'm serious, the only person you need to compare yourself to is "YOU last month".
• Measure your progress month-to-month by doing an In-body test. Don't obsess over daily measurements!
• This is not a fact, but what works for me is okay to have cravings and cheat days (like 4-5 times/month). If you tell your body/mind you're depriving it, it will want those things more. The only thing I don't do anymore is "buy fast foods"; as I've seen 1st hand the impact it has on my Visceral fat levels!! If I crave something, within my cheat days, I COOK IT!
• Avoid looking at "food commercials".
• There are some days you'll not have the will or the energy for a heavy workout. For those days, you'll have a pre-made list of super light physical activities to do, you'll do them, and feel content with yourself (not guilty).
• Hydrate...

P.S. I'm not a physician nor a dietician, this article is merely to get you out of your head and help you see things more clearly when it comes to your health and the "projections" from randos on the internet.