Sustainable Weight Loss

Weight loss is a common goal for many however shifting your focus from the number on the scales to adopting healthier lifestyle can ensure you achieve positive and lasting results. Crash diets and intense workouts may bring about short term results but they are rarely sustainable. The principle behind sustainable weight loss is incorporating realistic lifestyle changes which lead to long term results - prioritise your health, not just your weight, and results will follow. Here are some tips for embracing healthy habits for lasting results.  

1. Balanced and Nutritious: Any dietary changes should be balanced and nutritious and incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats with some portion control, ensuring a sustainable energy deficit for gradual weight loss.

2. Regular Physical Activity: Find activities you enjoy, whether it's walking, cycling, cross-fit, swimming, or combat sports, make them a regular part of your life. Consistency is key. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week.

3. Keep it realistic: It is important to set realistic and achievable goals. Aim for gradual, steady progress rather than quick fixes. By setting achievable goals, you reduce the likelihood of feeling overwhelmed or discouraged from unrealistic expectations.

4. Mindful Eating: Practicing mindful eating can help you develop a healthier relationship with food and prevent overeating. Pay attention to your hunger and fullness cues, eat slowly, and sit down to eat. Avoid distractions while eating, such as screens or multitasking.

5. Manage Stress: Chronic stress can have a negative impact on weight management. Develop strategies to manage stress effectively, such as engaging in relaxation techniques like meditation or yoga, pursuing hobbies you enjoy, or seeking support from friends and family. By reducing stress levels, you can minimise emotional eating and improve overall well-being.

6. Adequate Sleep: Prioritise quality sleep as it plays a significant role in weight management. Lack of sleep can disrupt hunger-regulating hormones, leading to increased cravings and overeating. Aim for 7-9 hours of quality sleep each night and establish a consistent sleep routine to support your weight loss efforts.

 7. Find your support crew: Surround yourself with like-minded individuals or consider working with a registered dietitian or personal trainer. Their expertise, guidance, and encouragement can keep you motivated and accountable throughout your journey.

Sustainable weight loss goes beyond the number on the scales; it involves embracing healthy habits that become an integral part of your lifestyle. By setting realistic goals, adopting a balanced diet, engaging in regular physical activity, practicing mindful eating, managing stress, prioritising sleep, and seeking support, you can achieve long-term weight loss success while enhancing your overall well-being. Remember, it's a journey, and each step towards a healthier you is a significant accomplishment.