The Power of Constraints with Weight Loss and Health

What We’re Covering Today:

• The problem with too many choices

• Why constraints can actually help your progress

• Easy ways to apply these strategies to your weight loss journey

• Actionable tips to start right away

The Problem With Too Many Choices

Let’s be real—when it comes to food and weight loss, too many options can be overwhelming.

Have you ever been to a buffet? At first, it seems like a dream: unlimited options! But then, when it’s time to choose, it becomes hard to decide. You end up feeling like you either want everything or can’t decide on anything.

This is the Paradox of Choice. More options aren’t always better. In fact, they can lead to confusion and decision fatigue, especially when you’re trying to stay on track with your goals. And when it comes to food, this overwhelm can make us think, "Forget it, this is too hard!"

I see this happening all the time, especially with social media showing endless diets, recipes, and ways to eat "healthy." The truth is, it's not a choice problem—it's a constraint problem.

When you have too many ideas or approaches to choose from, it’s easy to lose focus, make half-hearted attempts, and struggle to stay consistent. This constant back-and-forth? It stops progress in its tracks because we are continually “re-starting”.

The Power of Constraints

Let’s flip the script for a minute. Constraints might sound like the opposite of freedom, but the reality? They can actually make life simpler and more manageable.

Think about it: when you narrow your choices, you simplify your life. Instead of feeling overwhelmed by endless decisions, you focus on what matters and make it easier to stick to your plan.

Here’s how it works:

• Meal prepping: Limit your weekly menu to just 3-5 healthy recipes. This not only makes grocery shopping easier but also reduces decision fatigue. I often stick to the same meals for breakfast and lunch each week and mix things up a bit for dinner.

• Portion control: Stick to the BASE6 kickstart portions—load up on veggies, prioritize protein, and naturally limit carbs and fats. This helps you manage portions without feeling deprived.

• Eating out: Decide what you’ll order before you go to a restaurant. This avoids the stress of being overwhelmed by too many choices at the table, especially when you’re hungry!

How to Apply Constraints to Your Wellness Routine

Alright, so we know that constraints can help—but how do you actually make this work for you?

Here are a few ways I’ve found constraints can create big results:

1. Meal Planning
   Plan out your meals for the week and try to avoid last-minute takeout. Focus on whole foods like veggies, lean proteins, and healthy carbs. You’ll not only save time but also avoid impulse decisions.

2. Exercise Routine
   Set a limit of just 30 minutes of exercise a day. Whether it’s a walk, a quick HIIT session, or yoga, this time constraint makes it easier to be consistent and fit exercise into your schedule.

3. Mindset Shifts
   Each morning, spend 2 minutes reflecting on why you’re committed to your weight loss journey. Keeping your “why” top of mind helps you stay focused and motivated.

4. Hydration
   Carry a 1-liter water bottle with you and aim to finish it by midday. Refill and repeat for the afternoon. This simple habit will ensure you stay hydrated throughout the day.

5. Sleep
   Set a bedtime and stick to it. Consistent sleep is key for weight loss and overall health. Try adjusting your bedtime by just 15 minutes earlier each week, and within two months, you’ll be going to bed two hours earlier with minimal effort!

Embracing Constraints in Your Weight Loss Journey

Here’s my advice: start small.

Pick one area—whether it’s your meals, your workouts, or even your sleep routine—and introduce a simple constraint for one week. Maybe you limit your snacks, set a consistent dinnertime, or decide what foods you’re going to keep in the house.

Pay attention to how this one small change affects your day-to-day choices. You’ll be surprised at how much easier it is to stay on track when you have fewer decisions to make.

Remember, constraints aren’t about restricting your freedom. They’re about simplifying your efforts so you can focus on what matters—making progress without feeling overwhelmed, which is true freedom!