A Certified Keto Coach Gives 5 Tips To Achieve Sustainable Weight Loss

Nov 09, 2021 — 6 mins read

Forget fads, gimmicks, and diets that don’t work.

Roos van Monsjou – a certified health and wellness coach – uses her years of practice to reveal how to achieve lasting weight loss with keto.

As You Begin Your Weight Loss Journey, You Are Bound to Encounter Obstacles

There will be moments when you won’t feel comfortable in your skin. You may face overwhelming feelings of shame and failure when you won't achieve the results you expected at first.

In reality, your attitude is one of the most important things when it comes to losing weight. So for sustainable weight loss, I recommend working with your mind first.

My name is Roos van Monsjou, and I am a certified health and wellness coach. I have counseled, inspired, and helped many people lose weight sustainably in my many years of practice.

In this article, I want to give you 5 tips on working with your mindset and losing weight successfully in the long run.

Tip #1 – Focus on the Measurement, Not Scales

Countless people obsess over the number on the scale every day. One morning, they get on the scale, see the weight loss stop, feel disappointed, blame the process, and eventually give up.

So when I start working with my clients, I always say to them:

"Give the scale to your neighbor, put it in the shed, throw it away."

The truth is, no matter which program you are following, you will hit a weight loss plateau at some point.

It's inevitable. It's part of the process. Your body needs to adjust to the new you. So don't get discouraged and be prepared to measure your progress in other ways. 

Why not try on some old clothes instead? Or take your body measurements? You may be doing better than your scales show.

I always say: if you eat right, you can’t go wrong.

So trust the program you chose – you will get there eventually.

Tip #2 – Take Ownership of the Decisions You Make

The saying "go hard or go home" may work in a fitness club but won’t apply to sustainable, healthy weight loss. After all, we are human, not robots. 

So don’t blame yourself if you get off track. Trust me – it happens to even the healthiest and most dedicated people.

Take me, for example. I have a glass of champagne every now and then. And I love to enjoy a slice of lemon meringue pie when I feel like it. 

When I choose to eat treats that taste good to me, I enjoy them without guilt or shame.

Feeling guilty, ashamed, or stressed about the choices you make is not good for your health. So be proud of your decisions.

For example, if you are hosting a party where you know there will be cake and alcohol, say...

“...I choose to go for the piece of cake.”

“...I choose to go for the glass of champagne.”

Healthy weight loss is all about balance, treating your body with respect, and being kind to yourself.

Tip #3 – Influence Your Subconscious Mind

Your subconscious mind influences you in more ways than you may realize. It controls the way you talk to yourself when you look in the mirror, for example. 

That’s why it’s important to train your subconscious mind and influence positive thinking. You can do that with simple mental exercise.

First of all, there are two moments in the day when your subconscious mind is the easiest to influence:

  • In the morning, just before you wake up.
  • In the evening, just before you go to bed. 

Choose a time that is most comfortable for you and repeat this daily: 

  1. Close your eyes. 
  2. Imagine how you would like to look: in that beautiful dress, that fabulous jacket, those great jeans. 
  3. Hold that image. Let it fuel your mind.
  4. Repeat to yourself: “I am strong. I am healthy. I can do this.”

This short but compelling exercise will help you see yourself the way you want to look.

And that will definitely help you succeed in the long run.

Tip #4 – Listen to Your Body

Your body is speaking to you every day. 

No matter what diet you are on, your body gives you little clues about how you are really progressing.

These signs can come in any form. Through small aches, for example. And there are two aches in your body that you absolutely cannot ignore.

The first is a headache – an undeniable yet straightforward sign. If you have a headache, don't rush to take pills.

The same goes for your gut health. Did you know that 70% of your immune system is located in your gut? It's sometimes even referred to as the second brain.

So if you ever feel that something is wrong in your intestinal system, feel bloated, or have bellyaches, you should look for a root cause right away

Don’t suppress or ignore these signs. It would help to ask yourself these questions first:

Did I get enough sleep?

Have I been drinking enough?

Have I eaten enough?

If in doubt, you should seek medical advice, too.

Tip #5 – Know Your Triggers

If you know your triggers, you'll eventually learn to avoid them.

Pay attention to the moments when you feel like you cannot keep up with your diet anymore. When you succumb to cravings. 

When do these moments occur? After a particular event, a night out, or maybe after a bad day at work? Perhaps you can even see a pattern?

Finding out under what circumstances you feel the worst will allow you to prepare for them in time.

If you know that the upcoming difficult conversation at work could potentially tip you over to the wrong side...

... then, prepare a healthy snack in advance.

Because having something healthy on hand will make you feel in control and distract you from stuffing yourself with chocolate chip cookies.

Remember: Tomorrow Is the First Day of the Rest of Your Life

I would like to leave you with a quote my mom used to tell me.

“Roos, tomorrow is the first day of the rest of your life.”

This quote always gave me a good feeling because I knew that I could start all over again with a new day, completely fresh. 

Let that stick to you, too.

If you're on a weight loss journey and things didn't go the way you want, know you can always start again.

Don’t beat yourself up. Trust the process, and you will get there soon enough. 

Start Your Keto Journey the Easy Way With Keto Cycle

If you need some help when reaching sustainable weight loss, Keto Cycle is here to be your long-term guide.

In today’s world, where many are busy switching from diet to diet, Keto Cycle proves that it’s possible – even easy – to achieve the health and body you deserve.

You just have to do it the right way. 

This trusted ketogenic diet app is designed for keto beginners – to help you kickstart and power up your weight loss journey from the very beginning. 

With a single keto plan, you will get: 

✔️ 10,000+ personalized recipes that are easy to prepare.

✔️ Weekly grocery lists with simple, affordable ingredients you can find at your local grocery store.

✔️ Delicious snacks and desserts you will eat regularly.

✔️ The calories and macros are automatically counted for you, so you do not have to exert yourself to reach your goals.

✔️ Fast weight loss without much effort – while feeling full and satisfied.

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