Editor’s note: Certified Holistic Health Coach Holly Bertone, who practices in Chambersburg, is offering readers a new installment in her series today based on Stephen Covey’s “The 7 Habits of Highly Effective People.”
Many people approach weight loss by following generic diet plans, strict calorie limits, or advice from social media. While some of these methods might work temporarily, they often ignore one key factor—what the body actually needs.
Stephen Covey’s “The 7 Habits of Highly Effective People” highlights the principle Seek First to Understand, Then to Be Understood, which means listening before taking action. When applied to weight loss, this habit encourages people to understand their own bodies, whether that is hunger, fullness, energy levels, or emotional triggers, before following outside advice.
The problem with one-size-fits-all diets
Many diet plans assume that what works for one person will work for everyone. People are told to eat exactly 1,200 calories, avoid entire food groups or follow rigid meal plans. But every single body is different.
Instead of blindly following diet trends, successful weight loss needs to come from understanding your personal needs:
- How different foods affect energy and mood.
- How to distinguish when the body feels genuinely hungry versus when it is emotionally triggered.
- How to determine what types of meals feel satisfying and sustainable.
Learning to recognize hunger and fullness
Many people eat for reasons unrelated to hunger, such as stress, boredom, social pressure or habit. Learning to recognize real hunger cues is key to sustainable weight loss.
Three strategies to build awareness include:
- The hunger scale – Rating hunger on a scale from 1 (starving) to 10 (overstuffed) can help determine when to eat and when to stop.
- Check the source – Ask yourself if you feel “belly hungry” or “brain hungry.”
- Slow down – Eating too quickly can override fullness signals, leading to overeating.
Understanding emotional eating
Food is often used as a way to cope with emotions. While it’s normal to enjoy food for comfort occasionally, relying on it as a primary coping mechanism can lead to weight gain and frustration.
Three healthier alternatives to emotional eating include:
- Going for a walk or stretching to relieve stress.
- Journaling thoughts and feelings instead of eating out of frustration.
- Drinking water and waiting 10 minutes to see if hunger is real or emotional.
Paying attention to energy levels
The right foods should fuel the body and provide energy, not leave you feeling sluggish. However, many popular diet plans encourage low-calorie intake, which can lead to fatigue, brain fog, and irritability.
Four signs that a diet may be too restrictive include:
- Feeling tired or dizzy throughout the day.
- Constantly thinking about food.
- Struggling with concentration and focus.
- Being ravenous in the evening after dinner.
Instead of focusing only on cutting calories, a smarter approach is to choose foods that provide energy and nourishment. A balanced diet of proteins, healthy fats and whole-food carbohydrates supports sustained energy.
Protein specifically, will help to increase feelings of fullness, and help you maintain consistent energy levels throughout the day.
Understanding exercise needs
Just like food, exercise should be tailored to individual needs. Many people follow intense workout programs they dislike, leading to burnout. The best exercise is one that feels enjoyable and sustainable.
Some ways to personalize movement include:
- Trying different activities – Walking, dancing, strength training, and yoga all provide benefits.
- Listening to your body – Rest days are just as important as workout days to prevent burnout and injury.
- Focusing on consistency over intensity – A daily 20-minute walk can be more effective long-term than short bursts of extreme exercise.
According to the CDC, regular moderate exercise is linked to lower stress levels, improved mood, and better overall health (source).
Building a lifestyle that works
Weight loss isn’t just about eating less and moving more. It’s about understanding the body’s unique needs and responding in a way that feels balanced. By paying attention to hunger cues, emotional triggers, energy levels, and exercise preferences, anyone can create a sustainable approach to health.
The more you listen to your body, the easier weight loss becomes. Instead of fighting against cravings, fatigue, or food rules, a Seek First to Understand mindset helps you work with your body for long-term success.
