5 tips for weight loss that lasts
If you’ve tried any kind of diet, you’ll know they don’t work. Any diet plan with restrictive rules will not be a sustainable option that gives you the weight loss you’re looking for - weight loss that lasts. I work with men and women who have tried everything to lose weight and are sick of dieting, so I’ve put together my top five insights into how to keep the weight off long-term.
This is number one for a reason! Ideally, you find a ‘diet’ that you follow for the rest of your life, so enjoyment has to be a priority for it to be sustainable. If you’re a foodie and love your food, it’s actually more important to make sure you eat the foods you like, rather than deny yourself that chocolate or slice of cake. Restriction can often lead to episodes of overeating or feeling out of control around food, so incorporating a little of what you fancy, regularly, will help with this.
2. Add foods in
This one is usually the most surprising for clients who are so used to food rules and being told which ones they aren’t ‘allowed’ to eat. However, there are foods that we should all eat more of for overall health: nuts, seeds, fruit, veg, whole-grains and legumes. This is one reason why calorie-counting is not helpful, as it makes some of these foods (nuts, whole-grain carbs) seem unhealthy. Yet they are a vital part of a balanced diet and extremely important sources of fibre for good gut health.
To be clear, I’m not talking about self-discipline or willpower here. Mindset is really about shifting the focus from weight onto health in a more holistic way. It’s about listening to your body and moving away from an all-or-nothing mindset. Self-compassion - not beating yourself up when you eat more than you wanted to - is fundamental to healing an unhealthy relationship with food.
Movement is not the same as exercise - it doesn’t have to involve a gym or tight workout gear. The most important thing is to get moving as regularly as possible in a way that makes you feel good. The reasons stretch far beyond weight loss. Increasing your heart rate can make you feel happier, relieve stress and reduce your risk of type 2 diabetes, high blood pressure and cancer, among other benefits.
Sleep really is everything. A lack of sleep not only makes us feel tired and grumpy, but is linked to eating more the next day and moving less too. Sleep is also important for healthy digestion and positive mental health, which in themselves have direct links to weight management. Aim for eight hours a night and prioritise this as you would a new diet.
Did you notice I didn’t mention cutting anything out? Or counting anything? That’s because those diets have been proven not to work in the long-term for over 95% of people. To find the right balance, make small changes over time and have patience with yourself.
For personalised support with your weight loss, check out my website for consultation options and send me a quick message to book a free discovery call.
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