The Secret To Making Weight Loss Sustainable

Weight loss: Lots of people want it but often people go about it the wrong way. They want quick fixes now which often leads to unsustainable and often unhealthy behaviours.

Wanting to lose weight? Check out these tips below to make it long lasting and ensure you are being kind to yourself:

Take your time 0.5-1kg per week is great progress!

The scale also doesn’t represent all changes: Measurements, progress, fit of clothes and energy levels can be a better indication of changes in your body

Understand that weight fluctuates every day and that is normal.

Weight has gone up a kilo? Don't stress! That could be due to a number of reasons. Remember, if you use the scales as measurement progress, you see it as just data. It's not the be all and end all.

It takes a long time to lose weight, so stick with it and be patient. It is all about consistency. One awesome workout won't change everything just like one fast food meal won't ruin your progress. Aim for consistency over time.

Don’t cut out any food groups: This will make weight loss more sustainable. How hard would cutting carbohydrates be? You will most likely not enjoy the food you are eating and be seriously limited in your choices. Same goes for chocolates and sweets. No one wants that.

Start slowly. Make small changes to start off with and then build up. Don't just jump in to super low calories or intense workouts everyday. Start small, and build when you get comfortable.

Focus on increasing your vegetable intake: It's great for you, can increase satiety and there's heaps of options. They are also low in calories and high in volume.

Implement some exercise: Again start small and build yourself up. Exercise is not necessary for weight loss (however it definitely helps) but it is necessary for general health.

Focus on protein consumption: Protein is great for satiety and keeping cravings at bay. Also essential for the body and can help muscles repair after workouts.

Reduce intake of alcohol and sugary drink consumption: These are generally empty calories. They don't offer any nutritional value. Figure how often you're drinking these and if reducing them in any way will help

Get educated on portion sizing: Portion sizing on packets can often be misleading. You may think a serving is a lot more than it actually is. This can often be a reason for not losing weight.

If you mess up, don’t restrict the next meals or overexercise. Just get right back on track. You mess up, you mess up. You're only human. Restricting meals and over-exercising can lead you down a pathway to disordered eating and unhealthy behaviours- this is not something you want!

Opt for more whole foods and eat less foods form a packet. Less ingredients and often lower in calories and better for you nutritionally of course!

Focus on drinking at least 2L of water a day. Hydrate!!!

Be realistic with your weight loss goals- it will take time. Going on a holiday in 2 months and want to lose 15kg? Is that realistic? Will you be able to be perfect with your diet and exercise over the 2 months? Will you enjoy it? Maybe you should think about the reasons behind wanting to lose weight for the holiday? Maybe you really just want to feel confident.

Make healthier food swaps. Maybe try for full fat instead of low fat, veggies instead of chips, flavoured water instead of sugary soft drinks.

Increase your NEAT exercise: Non Exercise Activity Thermogenesis.

For example, increase your steps. Maybe walk up the stairs instead of take the elevator, get up from your desk every hour, do some gardening etc. This isn't planned exercise, just more daily movement.

Make changes that work for your lifestyle, not what works for someone else. Don't go keto just because it's trending and your best friend loves it. Maybe you can't live without bread or rice. Don't go for long runs every morning if you hate running. Maybe you love weight training, do that instead!

Progress is progress, no matter how slow or small. Don't just look at body changes. Look at how you feel, the meals you're choosing, maybe you did and extra workout this week, maybe you tried a new exercise at the gym, maybe you ate more mindfully today.

Make small and achievable goals. Set a small goal each week that will be a bit challenging but something that you believe you can achieve. If you aren't 7/10 confident in your goal, dial it back a bit.

Plan your meals: This can often help with calorie and macro counting if that's what you're doing. Ensures you know exactly what you're eating and that it is nutritionally good for you and enjoyable.

Reflect on your own habits: Why are you hungry? Why are you craving? Why did you overeat? It helps evaluate what works for you and helps you become more mindful.

Don’t do crash diets or fads! They don’t promote sustainable change.

Make sure you actually enjoy what you are eating. If you can’t see yourself eating this/ doing these behaviours for the rest of your life, don’t do them.

Tell someone to keep yourself accountable or get a workout buddy. Doing it with someone else or having them cheering you on can create awesome change.

Hope these are helpful!