Like a puzzle, losing weight is a complex process that involves many factors, and the science of weight loss (what really works) continues to be explored around the world.
We all have different metabolisms and some people’s bodies may be better at burning calories than others. Also, people respond differently to different foods. One diet certainly does not suit every body.
Genetics, age, gender, and hormones can also play a role in weight loss, as well as your food environment, relationships, and medical conditions. High levels of stress, lack of restorative sleep, and a sedentary lifestyle can all make it more difficult to lose weight. Even the amount of exposure to daily sunlight can make a difference, especially to your circadian rhythms.
However, it doesn’t have to be difficult or confusing.
For easier weight loss just remember this – what you eat is more important than how much you exercise.
Think of food as information, like the input to a computer, programming your body how to respond, to burn fat or store fat.
Start with finding a process to develop the unique eating plan that suits your body and allows you to release fat as a source of energy and not store it.
The simplest way is to eat mainly fresh foods with little or no processing and prioritise protein (preferable meat, fish, poultry, eggs, dairy and tofu) in all meals and snacks. Avoid highly processed and high-calorie foods, such as sugary drinks, fast food, and snack foods.
Your shopping trolley should be mainly foods that need to be stored in the fridge, not the pantry.
This may be easier said than done, but this will have the biggest single impact on your body releasing bodyfat and maintaining a healthy weight for life.
Next, actions speak louder than words… so does your attitude.
Action involves learning new healthy habits and skills involved around food, including shopping, preparing, cooking, how and when you eat and portion control.
If you don’t want to “white knuckle” hunger, make sure you front-load all meals with a decent serve of protein. Protein keeps you satisfied for longer.
Instead of having a short-term attitude and just being focused on quickly losing weight, it’s better to focus on your long-term solution of being at the best weight and in the best health forever.
The right mindset adds to your resilience and gives clarity when you’re having a bad day, so be realistic. We all have bad days – it’s how you deal with them that counts in the end.
Find a weight loss solution that is effective and sustainable.
Sustainable weight loss is a gradual process that takes time and patience.
Having some solutions to focus on could include:
- Think of food as nourishing your body and mind.
- Regular daily physical activity will improve your overall health and mental clarity. Incorporate a mix of cardio and strength with activities you enjoy, such as walking, cycling, swimming, gym class or body weight exercises.
- Practice mindful eating and pay attention to your hunger and fullness cues. Eat slowly without distractions. This can help you develop a healthier relationship with food and prevent overeating.
- Make lifestyle improvements so you are getting good quality sleep. Learn to manage stress and reduce any alcohol consumption.
- Track your weight, food intake, and exercise to monitor your progress and adjust as needed. This can help adherence and motivation.
- Surround yourself with friends, family, or work colleagues who are after the same health goals. They can provide the best support.
Stay away from weight loss fads.
This makes sense but the promise of quick and easy weight loss without much effort sounds really appealing. Right? WRONG.
It’s important that any weight loss program you embark on should be sustainable and that you can see yourself eating this way long-term not just for the next week or month.
Ask yourself these questions. Could you live on fruit and vegetable juice for any longer than a few days? What about the lemon detox diet or the grapefruit diet? How about just drinking shakes breakfast, lunch and dinner with no solid foods? Have you heard of the cabbage soup diet or the baby food diet?
What nutrients and minerals would your body be missing out on? Do you think you might get hungry, moody or have cravings?
Quick fixes don’t work so don’t get conned.
Choose a Lifestyle change for good.
By adopting healthy habits and making small, consistent changes over time, you can improve your overall health and well-being, and live a happier, healthier life. Prioritize your physical, mental, and emotional health by:
- Incorporating regular physical activity into your daily routine.
- Getting enough sleep each night. Tip: Go to bed early.
- Managing stress through mindfulness, meditation, or other stress-reducing techniques.
- Avoiding or limiting unhealthy habits, such as smoking, excessive alcohol consumption, or drug use.
- Building strong relationships with family and friends that provide emotional support and connection.
- Engaging in activities that bring you joy and fulfillment, such as hobbies, volunteering, or creative pursuits.
Accept that weight loss is up and down.
Weight loss is not a linear process and can be affected by many factors. We like to use a buffer of 2 kilos to allow for weight regain if you’re on holidays or your routine is disrupted.
There are many reasons why your weight goes up and down including:
- Your body weight can fluctuate due to changes in water retention, which can be affected by factors such as salt intake, hormonal changes, or hydration levels. This can cause temporary weight gain or loss, which may be unrelated to actual fat loss.
- Plateaus are a normal part of losing weight as your body responds to change. Further adjustments to diet or exercise may be required.
- Consistency is the key so your ability to develop new healthy habits that you practice daily.
- Hormonal changes relating to menstruation or menopause can affect metabolism, appetite, and water retention, which can impact your weight.
- Certain health conditions, such as thyroid disorders or insulin resistance, can affect weight loss.
Weight loss does not have to be difficult or confusing.
It does require change so if you’re up to making some changes that will give you a slimmer waist and better overall health, our coaches can help you.
For more information fill out the form below and we’ll be in touch.