The Discomfort Scale: Achieving Weight Loss Success

by Amanda Jane Snyder

The Best Tool for Weight LossPhoto byAmanda Jane Snyder

The Best Tool for Weight Loss

The obesity epidemic is more out of control now than ever before, so much so that people are turning to drugs to assist in this weight loss. They've tried everything and can't seem to lose weight.

Nowadays, there are an endless number of diets and workout programs that gaurantee success. They work for many but, often these programs are a quick fix. These strict diets can help with weight loss success, but are they sustainable? Are these cookie-cutter programs resulting in long term success? Between 80-85% of people who lose weight, gain it back over time, so clearly there's something missing.

In all my years of working with clients as a personal trainer and certified nutrition coach, the most effective tool for helping clients lose weight and maintain it is what I call the Discomfort Scale. It sounds simple, and it is, but it's not easy. This tool helps clients to focus more on their mindset, and the WHY that is driving these choices, rather than sticking to a restrictive meal plan. It allows clients to make small changes at a time, and slowly incorporate healthy habits into their routine.

So, what is the Discomfort Scale? The Discomfort Scale is a scale from 1-10 to help determine what choices we'll make throughout the day. If we're NEVER facing discomfort, then it's likely that we will never see results. In order for change to occur, something has to change. And usually, a little bit of change can feel uncomofortable. That's where the discomfort scale comes in. 10 is SO uncomfortable, almost like me asking you to run a marathon tomorrow without any training. 1 is completely comfortable. We don't necessarily want to get to a level 10 everyday, that would be unsustainable. A lot of these restrictive diets are forcing us into that 7-10 discomfort by eating super clean, eliminating any indulgences, and hitting hard workouts. Ideally, we want to face a little bit of discomfort on a regular basis. That can look like going to the gym even when we don't feel like it or trading out dessert for a piece of fruit. We don't want to get too high on the Discomfort Scale-ideally a 5 at most for the whole day. For example, if you are faced with multiple uncomfortable scenarios a day and you've maxed out on your discomfort, treat yourself to something a little comfortable. If going to the gym takes you to a level 3, eating 100g of protein is a level 2, you are now at your 5 threshhold. If the evening rolls around and you're faced with a sweets craving, you can give in to that craving knowing that you've hit your discomfort threshold. This idea helps us to create solid habits, without burning out. It allows us to create balance WHILE progressing towards our goals. It allows us to enjoy LIFE, serving our current AND future self all at the same time.

Do you face a little discomfort on a regular basis? If not, how can you implement one tiny uncomfortable choice into your routine?

Amanda Jane Snyder is a Certified Nutrition Coach, Certified Strength and Conditioning Specialist, Corrective Exercise Specialist, Certified Personal Trainer, and Mindset Coach living in Brooklyn, NY. She has been vegan since 2016. She specializes in mobility, injury prevention and strength and conditioning.