7 ways to achieve lasting weight loss

Weight loss is hard work! There’s a lot of conflicting information about the best way to lose weight so I’ve compiled a list of the top 10 ways to achieve lasting weight loss. 

1. 

   Eat the right things This may seem obvious, but it is fundamental to losing weight, even though figuring out what good nutrition looks like can be challenging. A solid foundation for any meal includes plenty of protein sources such as meat, fish, eggs, nuts, and seeds. Vegetarian options like beans, lentils, and tofu are also excellent sources of protein. Additionally, it’s important to incorporate healthy fats from sources like oily fish, nuts, seeds, and avocados. When it comes to carbohydrates, choose wholegrain options like whole wheat bread, brown rice, and whole grain pasta instead of their white counterparts. However, be mindful of portion sizes, as consuming too many starchy carbs can hinder your weight loss efforts.

   
   

2. Consider your portion sizes Even healthy foods can contain excess energy that your body stores as fat. Everyone's nutritional needs are different, and it depends on your daily activities - whether you're on the move all day or leading a more sedentary lifestyle. Here’s an example of an ideal breakfast portion:

- A poached egg on toast, or

- Porridge made with 50 grams of oats, topped with some berries and a sprinkle of flaxseeds, or

- Three rashers of lean bacon, grilled tomatoes, mushrooms, and one slice of wholegrain toast.

Don’t forget to consider extras like drinks and condiments. These can be okay in moderation, but be cautious with sugary options!

3. Drink more water Your body can often mistake hunger for thirst, so it's important to monitor your daily water intake. While 2 litres is generally considered the ideal amount, you may need more depending on your activity level and weather conditions. Numerous studies show a strong connection between water intake and overall health.

   
   
   
   

   

   
   

4. Flush out toxins The liver plays a crucial role in many functions within the body, particularly when it comes to weight management. A healthy liver can burn fat, eliminate excess fat through the bowel, or lead to fat storage due to its connection with insulin, the hormone responsible for fat storage. If you are struggling with weight, especially if you have excess fat around your waist, your insulin levels are likely imbalanced.

To support your liver, consider reducing your intake of caffeine and alcohol. If possible, choose organic foods and include liver-friendly options in your diet, such as garlic, beetroot, and cinnamon.

5. Make self-care a priority Taking care of yourself through self-care can significantly increase your happiness and reduce your dependence on unhealthy foods for emotional comfort. Making time for exercise or any form of movement is a great form of self-care to support your weight loss journey, as it helps you burn energy as your body processes calories from food. It also strengthens your muscles and bones while boosting your mood. Not only will this aid in your weight loss journey, but physical movement also stimulates brain chemicals that promote feelings of happiness.
   

6. Keep your hormones happy Hormone imbalances can hinder your weight loss efforts. One significant hormone to consider is cortisol, the stress hormone. Elevated cortisol levels can disrupt blood sugar balance, leading to persistent cravings and promoting fat accumulation around the abdomen. 

Another important hormone is thyroid hormone. Low levels of thyroid hormones can result in symptoms such as low energy, constipation, reduced sex drive, cold hands and feet, and difficulty losing weight.

Lastly, it’s essential to monitor oestrogen levels. An imbalance in oestrogen can contribute to weight gain and may also cause very heavy or painful menstrual periods.

7. Ask for help! Knowing what you should do and actually doing it are two different things. Staying motivated is the hardest part of any plan, but you deserve to feel vibrant, confident, and in control again. Having a buddy or coach to help you stay focused, give you a nudge when needed, and celebrate your wins along the way can make a significant difference in achieving your goals and maintaining them. That’s where a nutritionist and health coach come in. While it's possible to achieve all of this on your own, having someone by your side to hold you accountable ensures that all your hard work doesn’t go to waste.

If you're looking to make progress with your health and weight loss goals, book a free consultation with me and let's get things moving in the right direction. https://calendly.com/eatwell22/discovery-call