The Case for Slowing Down: Why Transformation Isn’t a Sprint
When it comes to weight loss transformation, there’s this unspoken expectation that faster is always better. Lose 20 pounds in 30 days. Transform your body in six weeks. Results guaranteed—or your money back! Good lord, it’s everywhere; this idea that the speed of your progress somehow equals its value. Let’s not forget to mention that there is no guarantee of time; no matter what someone promises you.
But let me hit you with some truth: speed isn’t the goal. Sustainability is.
I learned this the hard way, as most of us do. For years, I thought I had to hustle, grind, and shrink myself as quickly as possible. And every time I sped up, I found myself spinning out. I’d burn out and start over—again and again.
So today, as I sit down to start my goals for 2025, I want to make a case for slowing down. Because when it comes to a weight loss transformation, slow is strong. Slow is sustainable. Slow is unstoppable.
Why fast doesn’t last
Quick fixes sure are seductive; don’t I know it. They promise instant gratification in a world where we’re conditioned to want results yesterday.
And while we’re on the subject, let’s clear something up: I get so frustrated when I hear people dismiss weight loss surgery or Ozempic by saying, “They just don’t want to do the work,” or “They’re looking for a quick fix.” That’s not always true. Most people who take those routes have likely struggled for years and attempted dozens of weight loss plans. They’re not lazy—they’re tired.
I didn’t go those routes, but I understand why someone would. I do remember my own extreme measures, like eating nothing but a can of tuna and green beans for an entire day. Did it work? Sure. I lost 50 pounds in six weeks. But did it stick? Absolutely not.
When we rush through weight loss, we cut corners. We make changes we can’t maintain, like eating that tuna and green beans for every meal or working out seven days a week. And then, as soon as life happens (because it always does), we slip back into old patterns.
The better approach?
Build habits you can live with. Find a pace that lets you enjoy the process, because if you hate the journey, you’ll never stick with it long enough to see the manifestation of that dream.
The power of micro wins
When I first started my weight loss transformation, I was obsessed with the big wins. Dropping 50 pounds. Seeing the scale move in big, dramatic ways. But do you know what’s really getting me there? The micro wins.
This year, I focused on something far more meaningful: my health from the inside out. I set out to get my “vitals” in check—cortisol, blood pressure, cholesterol, all of it. And when I got my labs back on December 2nd, I was overjoyed. My blood pressure was 103/72, my cortisol levels were normal, and my cholesterol came in at 137 (just to name a few). I sat there holding those results, absolutely overwhelmed with gratitude. To me, these numbers meant more than any shift on the scale. These numbers told the real story. The exterior? That’s just catching up with all the work happening on the inside.
The truth is, transformation happens in the small, everyday choices. Saying no to seconds at dinner. Drinking a glass of water before coffee. Finding joy in something you once dreaded, like walking. Tiny victories, on their own, might not seem like much—but when they stack up, they build unstoppable momentum.
The lesson?
Big results come from small, consistent actions. So celebrate the heck out of every single step forward. Lost a pound? Amazing. Made it to the gym three times this week? Incredible. Chose veggies when you really didn’t want to? You’re practically a superhero. Because every little win gets you closer to the bigger picture—and that deserves to be celebrated.
Slow transformation is still transformation
I get it. Slowing down feels counterintuitive. When you’ve spent years wanting to change, the idea of taking it slow can feel like dragging your feet. It’s also exhausting. Brutally so. But here’s what I’ve learned: slow progress is still progress. And the best part? It sticks.
Think of it like building a house. If you rush to slap something together, you’ll end up with a structure that crumbles at the first sign of stress. But when you take your time—laying the foundation, choosing materials that last—you build something damn solid. Something that can weather life’s storms. Because they will come.
Enjoy the Ride
When I finally let go of my obsession with speed, something amazing happened: I started to enjoy the journey. I found workouts I loved (or at least didn’t hate), I started eating food that made me feel good, and I celebrated the moments that had nothing to do with the scale—like feeling stronger, sleeping better, and keeping up with my life in ways I couldn’t before.
The reality?
Transformation isn’t just about changing your body. It’s about creating a life you want to show up for. And that kind of change just takes time. Make peace with time, friends. Truly.
Slowing down in action
Here’s how you can embrace slow weight loss transformation and steady progress:
- Set Process Goals: Instead of focusing on losing 20 pounds, focus on the process goals. For instance, aim to move your body 3 times a week, drink more water, take time for mindful moments.
- Break the big goals down: Break down large goals into smaller, manageable steps that feel attainable and less overwhelming.
- Learn to say No: Set boundaries and decline additional commitments that could hinder your progress.
- Focus on Consistency, Not Perfection: Life is messy. The goal is not to get it perfect every day; it’s to keep showing up.
Closing Thoughts
The next time you catch yourself thinking, I need to go faster, remind yourself: slow progress is still progress. It’s the kind of progress that lasts.
Your journey doesn’t have to be a race. It can be a dance, a hike, a road trip with unexpected detours. Take your time, enjoy the view, and know that every step forward—no matter how small—is a step worth taking. Because when you focus on the process, the results will take care of themselves – almost like a miracle. Trust me, I’ve bean there (and yes, that pun was intentional).
*wink*
