03 Oct SUSTAINABLE WEIGHT LOSS
Anyone who has tried to diet knows that losing weight is hard and keeping it off is even harder! Getting good results from any diet takes vigilant effort and serious attention. For almost everybody, such vigilance is impossible to maintain for long periods. However… sustainable weight loss is, by all means, possible and by building some good, healthy habits it can most definitely be achieved! Whilst everyone is so different and what works for one may not work for another below you’ll find some general basic tips to help you if you are on a weight loss journey.
All diets work for a short amount of time! Low fat, high fat, low carbohydrate, high carbohydrate etc. they all work and then they all fail because they are all so difficult to sustain. Results might be achieved initially but at some point, the diet stops and the weight is regained. In fact, 95 % of dieters gain back the weight they drop plus more. Bottom line is diets are a vicious cycle terrible for both our physical and mental well-being. If there was a quick fix, a diet, a pill, a shake or system that really worked we wouldn’t be in the health crisis that we are today. If it sounds too good to be true it probably is. When considering the latest diet trend the real question to ask yourself is can I do this for the rest of my life?
FOCUS ON WELLNESS NOT WEIGHT LOSS
Wellness is so much bigger than “what should I be eating/doing to lose a few kg.” The reason to eat right and move your body should not be to lose weight. The main reason should be to feel great (inside and out) and have energy! When we focus on wellness weight loss comes as a side benefit but when we focus solely on a number it’s exceptionally hard to stay motivated. Try to think about your weight loss journey holistically by noticing all the positive changes that exercise and nourishing food brings to your life. For example better sleep and increased energy. When we switch our focus to our health rather than our weight our body and our health benefits and weight loss is achieved as a natural byproduct.
Most of us know we need to drink more water but it’s often easy for the day to slip by having only managed a couple of sips! Drinking enough water can make a huge the difference to the way we feel. Our lungs are 90% water, brain 76% water, muscles 75% water and blood is 82% water! It’s no surprise that the impact of dehydration is massive! When we don’t drink enough water our body struggles in every way. Drinking enough enables our body to detoxify, improves our digestion and therefore aids with weight loss. Hunger can often be confused with dehydration and even mild dehydration can alter our metabolism. Next time you feel like heading to the vending machine have a glass of water first!
EAT REAL CARBS
Ditch the refined carbohydrates, things like white bread, donuts, white rice, pasta, and cereals. Refined carbohydrates are low in nutrients and turn to sugar more rapidly in the body. Replace them with complex carbohydrates, things like fruits, veggies, whole-grains (brown rice, oats, quinoa) nuts and seeds. Complex carbs have a better reaction inside the body, not only do they promote weight loss they reduce inflammation, are packed with antioxidants and help every bodily system to function optimally.
EAT LEAN PROTEIN
Our bodies require protein to renew and repair cells, stabilise blood sugar levels and give us energy! Consuming quality protein also keeps us feeling fuller for longer helping to reduce cravings and aid in weight loss. Protein also provides our body with amino acids which are essential for so many bodily functions such as brain function & digestion. Without eating enough protein we can become deficient in certain amino acids, this can cause us to feel low in energy and decrease our immunity. The richest source of protein includes meat, dairy, eggs, fish, beans, seeds, and nuts.
EAT HEALTHY FATS
Fats have a bad reputation for causing weight gain but they are absolutely essential! Our body utilises fat for energy, healthy skin, hair and most importantly vitamin absorption. When it comes to weight loss if we don’t consume enough fat our body goes into starvation mode, it then stores fat making it much harder to lose weight. The trick with fat is choosing the right fat. Healthy fats include monounsaturated fats, found in nuts and seeds, olive oil and avocados. Omega-3 fatty acids are also essential for our health helping to reduce blood pressure, decrease the risk of heart disease, reduce inflammation and support brain function. Omega-3 can be found in flaxseeds, chia seeds, walnuts and oily fish. Healthy fats not only help our bodily systems function well but they also satisfy our hunger much quicker.
EAT MORE PLANTS
We all know that it’s important to have a diet rich in fruits and vegetables! They are high in vitamins, minerals and pack an almighty nutritious punch! The more nutrients we consume the better our metabolism and bodily systems function and when we are functioning optimally, digesting and detoxifying well weight loss can be achieved much easier! Try adding veg to every meal, especially leafy greens!
DON’T SKIP BREAKY
So many people rush out the door without so much as a glass of water or slice of toast. Studies repeatedly show that eating breakfast daily is associated with maintaining a healthy weight. Eating breakfast will give your metabolism a jump start and help to better control cravings throughout the day. When we skip breakfast we are often hungry by midmorning and more likely to engage in mindless snacking and overeating throughout the day. Not only this breakfast provides the body with energy, not eating breaky is like expecting to drive a car without any petrol!
Exercise is critical for weight loss, management, and overall wellbeing. Starting an exercise routine is easy, sticking to it is the difficult part! So many people are up and down when it comes to exercise. Exercise hardcore for 3 weeks, then the exercise becomes nonexistent for 3 months! Or they jump on a strict exercise programme only to find it’s simply unsustainable. When it comes to achieving weight loss consistency with exercise is the absolute KEY! It’s so much more beneficial to move for 20 minutes every day rather than hit the gym for a 1-hour sweat session then couch potato it for the rest of the week! Consistent, steady exercise is what get’s results – long term!
Lack of sleep can lead to inefficient body regulation, energy balance, metabolism and immune function. In terms of weight loss lack of sleep, can disrupts circadian rhythms leading to inefficient body regulation, energy balance, metabolism, and appetite. The hormones that tell your body “stop eating I’m full” can go away with too little sleep. When we sleep so many amazing things happen as our body is given the chance to rest and restore itself. With a restful night’s sleep, every system within our body works better!
We hope that this blog has been helpful! Our last word of advice would be to be patient. One of the most common mistakes for those who want to lose weight is to expect visible results in a very short amount of time. Losing weight is hard work and should be done slowly so that the body can adapt to the changes. For long-term and sustainable weight loss, it is necessary to be patient, work on it for a long time and accept that long-lasting results will not come overnight. Take it one day at a time, one nourishing meal at a time, be kind to yourself and the results will come.
Need more help..
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