How Nutrition Can Help with Weight Loss

Trying to lose weight but don't know where to start?

I believe nutrition is the most important factor. But people often make mistakes when changing their diets to suit weight loss. These tips below will ensure success, sustainability but also make this journey enjoyable!

1. Don’t cut out any food groups (unless you have allergies or intolerances)

2. In order to lose weight, you have to be in a negative calorie balance. It is not about doing a specific diet

3. Stick to a ‘diet’ that you can see yourself sticking to long term. Choose good tasting foods that are healthy, affordable and simple

4. Focus on fruits, veggies, wholegrains, healthy fats and protein

5. Focus on drinking 2-3L of water a day

6. Tracking meals, portion sizes and nutritional content can be helpful with weight loss

7. Steady and controlled progress is more effective than sporadic and inconsistent changes in caloric intake and portion sizes

8. Can be helpful to keep a food diary when just starting off. Include your feelings, any binges, how food makes you feel, emotions or even when you get cravings

9. Don’t reward yourself with food if you have success

10. Don’t have ‘cheat meals’. Just work in the foods you love into your diet every so often and in moderation

11. Go by 80% whole foods and 20% fun foods

12. Daily calories are different for everyone. It depends on occupation, age, gender, exercise levels, lean muscle mass

13. Getting enough sleep is also important. Someone who is sleep deprived is more likely to choose unhealthier foods and have higher cravings

14. Load up your plate with veggies. They are low in calories and high in volume so you can fill yourself up

15. Whole grains have more nutrients and can help satiate you

16. Watch out for oils, dressings and sauces. They can really add to your calories

17. Be weary of alcohol. It's empty calories and there's no nutritional benefits

18. Choose to cook/ prepare your own meals as much as possible so you know exactly what you’re eating

19. Eat slower. Be more mindful and your body will let you know when it’s full but not stuffed

20. Look at the serving sizes on packets. Often people eat more than the recommended serving

21. Celebrate any small wins

22. Weight loss is either achieved by eating fewer calories or burning more calories with exercise (preferably both)

23. A healthy weight loss program: has a reasonable and realistic weight loss goal, moderately reduced calories, nutritionally balanced eating plan and regular physical activity

24. Even a small amount of weight loss can lead to big health benefits. But don't just focus on the scale. Focus on your energy, fit of clothes and how you feel when eating certain foods

25. Strive to develop habits that lasts a lifetime!

But remember, the most important thing is that if you can't see yourself eating like this in 5-10 years time, maybe it's time to make some adjustments