Losing weight healthily and sustainably

Losing weight can understandably feel daunting but it really doesn't have to be. With the right mindset, approach and support it can actually be a very rewarding journey. The key - making small, consistent and personally motivating changes that help build lasting habits to empower you to manage and take control of your weight and health.

Let's chat about some simple and effective ways that can help you achieve your weight loss goals, feel good and are not restrictive;

1. Setting small, achievable specific goals

   First things first, don't be tempted to rush things. Losing weight too quickly can lead to regaining the weight which can fuel discouragement and demotivation. Instead, try setting 1 or 2 small, achievable goals that are motivating to you personally, are specific and that focus on progress rather than perfection. For example, it may be as simple as increasing your water intake from 2, to 3 glasses a day for a given period of time, and then reviewing your goals regularly to ensure you stay on track

   
   

2. Add in some movement

   Physical activity doesn't have to mean gym sessions or endless cardio (unless that's something you like, of course). It's more about finding activities you really enjoy, for example, swimming, dancing, ice-skating, or walking - any movement counts and supports your weight loss journey and health. The goal is consistency, as when you love what you do, it doesn't feel like a chore and is more easily incorporated as a lifestyle habit

   
   

3. Eat a healthy diet

   It's not about cutting out entire food groups or following the latest dietary fad - it's about nourishing your body with balanced meals that provide your body with the nutrients it needs to function at it's best, for you. Find an approach that appeals to you and include more whole foods: veggies, lean proteins, healthy fats and whole grains in the right proportions for you. These foods help you stay energised and satisfied without over-eating. Try focusing on what you can add instead of what you have to take away when setting your small goals.

   
   

4. Staying mindful

   We've all been there - grabbing in-between meal snacks while watching TV or munching away mindlessly when we're not really that hungry. Mindful eating is about being present when you eat. Take the time to enjoy your food, savour each bit and listen to your body's hunger and fullness cues. Practicing this regularly can help you eat less and feel more satisfied, plus it's a fab way to reconnect with the experience of eating again

   
   

5. It's not just about food - don't forget to hydrate

   Sometimes our bodies confuse thirst with hunger. Staying hydrated helps keep our metabolism running smoothly and can help prevent over-eating too. Water is your best option as it hydrates without unnecessary calories but herbal teas and water infused with fruits like lemon or berries can also keep things interesting. Aim for 6-8 cups a day but more if you're active and during the hotter seasons

   
   

6. Getting adequate sleep

   Sleep is commonly neglected as a means to supporting weight loss but it's a critical part of weight management. A lack of sleep can impact hunger hormones, leading to cravings and over-eating. Conversely, when you get adequate rest, including mental rest, your body functions better, including regulating metabolism and energy levels. It's recommended we get 7-9 hours of quality sleep each night to help support your weight loss journey

   
   

7. Stay positive and patient

   I'm a firm believer in weight loss being a journey. Every journey begins with small steps toward a destination and a mindful journey involves enjoying the scenery and making the most of the time. In addition, there will be days when you feel great and days when things don't go to plan - and that's ok. It's important to be kind to yourself and celebrate the little wins along the way and then of course, get back on track as soon as you can, knowing that it's ok to have a setback

   
   

8. Accountability and support

   Having people who encourage and support you can make all the difference. Whether it's a friend, a partner, or a coach, having someone to share your goals, successes and challenges can help keep you on track and motivated to achieve your goals. It can be tempting to compare your progress with others but no 2 journeys are ever the same - it's about your personal journey and finding inspiration and accountability at each step

Final thoughts

Losing weight doesn't have to be stressful or involve depriving yourself. It can be a positive, self-learning and empowering journey, making gradual mindful choices that support your overall health and wellbeing and adopting habits personal to you that fit into your lifestyle at a pace that suits you. Small changes, made consistently over time lead to big results. Remember, it's not a race or competition. Enjoy the process, celebrate your progress and be proud of yourself every step of the way.

You've got this!