The Key to Sustainable Weight Loss…. is Cake!

If you've decided now is the time to start your weight loss journey it is a commendable decision. Many are often faced with starting the journey, taking the wrong approach and then becoming demotivated when they see little or no change. So I wanted to do a blog which details that there are several layers in weight loss, just like a cake!

It often requires more than just a change in diet or exercise routine. Successful weight loss is a multifaceted journey that demands a calculated approach to address physical, mental, and lifestyle factors. In this blog, we will delve into the key elements that contribute to achieving and sustaining a healthy weight.

Its True…

With effective planning, calorie tracking and compromise - a piece of cake can be consumed during weight loss and will not hinder your progress or results.

Want to know how read on or CONTACT US

Mindful Nutrition:

The foundation of any successful weight loss journey lies in mindful nutrition. Rather than going all out resorting to extreme diets or restrictive eating patterns, focus on a balanced and sustainable approach. Opt for whole foods, rich in nutrients, and maintain portion control. Prioritise a diverse range of fruits, vegetables, lean proteins, and whole grains. A diet that is both nourishing and enjoyable is more likely to be sustained in the long run.

If you want to really nail the nutrition part of weight loss, a good start is to know your maintenance calories and adjust them alongside the macronutrient balance to ensure it aligns with your goal. See my earlier blog on how you can calculate your maintenance calories.

I would then use my fitness pal a free food tracking app to track my food daily.

In weight loss you will come to understand that a meticulous daily tracking of dietary intake becomes imperative. This practice not only serves as educational but also enhances awareness regarding the nutritional composition of various foods. It gives a profound understanding of portion sizes, taking away the mere estimation of quantities. Consider making a cake… you would follow the recipe and distinct measures of the ingredients right? the same goes for weight loss with calorie/macro tracking. Weight loss and the monitoring of caloric and macronutrient intake demand a similarly disciplined and measured approach. If you think you need help with this Contacts Us.

Regular Physical Activity:

Incorporating regular physical activity is crucial for weight loss and overall well-being. Find an exercise routine that aligns with your interests and fits into your lifestyle. Whether it's brisk walking, jogging, weight training, or yoga, consistency is key. Aim for at least 150 minutes of moderate-intensity exercise per week, and gradually increase the intensity to challenge your body.

Your levels of physical activity will be dependant on your start point. If your new to exercise then just getting out and moving will be a great and effective start.

If your a keen gym goer already but your seeing no change or results then you may need to look closer at exactly what your doing. If your really stuck and just dont know what your doing wrong, Get in touch we can help you with this.

REMEMBER…. if it doesn’t challenge you, it won’t change you.

Behavioural Changes:

Understanding and modifying your behaviour around food is fundamental. Identify and addressing emotional triggers for overeating or unhealthy eating habits is a must. Practice mindful eating, paying attention to hunger and fullness cues. Don’t confuse thirst with hunger! Seek support from friends, family, or professionals to help navigate the psychological aspects of weight loss.

Adequate Sleep:

Quality sleep is often overlooked in weight loss journeys, yet it plays a crucial role in regulating appetite hormones and supporting overall health. Aim for 7-9 hours of uninterrupted sleep per night. Establishing a consistent sleep routine and creating a conducive sleep environment are essential for achieving restorative rest. If you struggle to get to sleep make sure your adequately winding down of an evening, try not to eat too late, minimise phone usage and dimming down bright lights can all help.

Hydration:

Staying hydrated is a simple yet effective strategy for weight loss. Sometimes, our bodies confuse thirst with hunger (I’ve definitely fallen fail of this in the past) leading to unnecessary snacking. Aim to drink at least 8 glasses of water a day, and more if you're physically active. Consider incorporating herbal teas and infused water to make hydration more enjoyable. Avoid fizzy drinks that are loaded with sugar these are empty calories that often provide no nutritional benefit.

Stress Management:

Chronic stress can hinder weight loss efforts by triggering emotional eating and influencing hormonal imbalances. Incorporate stress management techniques such as meditation, deep breathing exercises, or engaging in hobbies to promote relaxation and emotional well-being, activities that allow you to switch off from work. I used to work in a very stressful and intense environment, I often felt suffocated by the people around me and demands of meetings which meant I would often escape the office in seek for a coffee shop where I could just have 20 minutes and where no one could find me. Often that would go hand in hand with a calorie loaded coffee/drink and or sometimes a bit of cake, this could sometimes happen on more than one occasion during one day.

Consistent Monitoring and Adjustments:

It important to regularly monitor your progress and be open to making adjustments to your plan. Weight loss is not a one-size-fits-all journey, and what works for one person may not work for another. Listen to your body, make informed choices, and be flexible in adapting your approach as needed.

AND remember what I said at the start….With effective planning, calorie tracking and compromise this piece of cake can be consumed during weight loss. Restricting too much could be setting yourself up to fail further down the line. A little bit of what you enjoy will not hurt and may actually keep you on track.

Conclusion:

Achieving successful and sustainable weight loss involves adopting a holistic approach that addresses various aspects of your life as detailed above. By combining mindful nutrition, regular physical activity, behavioural changes, adequate sleep, hydration, stress management, and consistent monitoring, you can embark on a journey towards a healthier and more fulfilling life. Remember, small, consistent changes lead to long-term success. Need help with any of the above Get in touch and we can take you through the whole journey seamlessly