Weight not budging? Try these tips!

1 Aug

I don’t talk much about weight loss much because I am very anti diet culture.

In saying that, I went through my own weight loss journey where I lost 25kg and not to be dramatic but it was life changing. I always like to add, that I actually kept the weight off and lost is sustainably! Which means that it took time.. I can’t stand extreme calorie counting, yes your body will rid the weight but it will also pack it back on (usually with more) as soon as you increase your calories. And who would want to be eating in such an extreme state forever!? There’s a reason diets just don’t work.

95% of diets fail & most will regain their lost weight in 1-5 years. So let's make it sustainable.

Would you believe me if I told you, you can enjoy delicious brownies like these often and not gain weight? Or if it's your goal.. you could even continue to lose weight??

Extreme restriction will never work long term, calorie counting etc does NOT work & often ends with poor nutritional choices, anxiety surrounding food and potential binging episodes.

Focus on nutrient density, this leads to a balanced diet, which ultimately leads to satiety (feeling full). Nourishing our bodies with quality real food will regulate hunger levels.

So my point is, you CAN enjoy brownies regularly by switching the ingredients to be nutrient rich, this has worked for me & my clients.

I'm not saying you can't enjoy your favourite treat from to time, all in moderation, but switching ingredients to healthier alternatives is always a good idea.

Losing Weight Tips:
In saying that, I know sometimes it can seem overwhelming and frustrating, so here’s some ideas to consider:

View Movement as Nourishment not Punishment
Don’t view exercise as punishment but rather a daily tool to feel better physically & mentally. Mix up your exercise routine and pick something you actually enjoy (yoga, running, pilates, HIIT, strength, walking, skipping, boxing, swimming). Try something new & allow your body to adapt).

Stay Hydrated
Drink 2-4 Litres of water daily & compliment it with herbal teas. Always keep a drink bottle in sight, this will make this easier.

Have a nourishing Night & Morning Routine
Set up your day for success, learn what puts you in a good mood in the morning, whether that is movement when you wake up or setting aside 5 mins to enjoy your cuppa. Make it happen.
At night time, wind down propely, limit screen time and ensure good quality sleep (aiming for at least 8 hours).

Eat REAL food
Start with implementing these simple food swaps here. And follow my philosphy that nature knows best, learn more about that here.

Beware of Sugar in Alcohol
Swap sugary alcohol for healthier alternatives, pick a straight & mix with soda water (vodka, soda water & lime is my go-to, add mint if you’re feeling fancy). And ditch the soft drink goes without saying.

Get on top of your Stress!!
Managing stress levels (to reduce inflammation), create a regular self-care routine and actually do it. Hello chamomile tea and a relaxing bath!

Address Gut Health
Take care of your gut & digestive health. Introduce probiotic rich food into your diet through small & regular amounts of fermented foods such as sauerkraut, kimchi, tempeh, kombucha. Also focus on variety of produce, a great way to do this is by trying a new veggie each week, we want to promote diversity in your gut flora.

Be Mindful when Eating
Be more mindful when you are eating, slow down the process, chew each mouthful 20 times, take deep breaths before you eat to shift your body into a relaxed parasympathetic state. Read more on this here.

Be Intuitive
Have an intuitive approach, listen to your bodies needs and wants when it comes to food and exercise, do not create rules or restrictions and instead create flexibility. Learn more about this here.

Please STOP Calorie Counting
Do not count calories, instead count ingredients on labels and keep it to a minimum. Focus on quality of food not quantity. Find out why counting calories doesn’t work here.

Change the way you Measure
Change the way you are measuring your weight loss (aka ditch the scales), this will lead to a much healhier and sustainable mind set, trust me! Find out how I recommend measuring here.

I hope this has given you a nudge of encouragement, it will never be one big thing that leads to weight loss but rather heaps of small things that make a difference.

If you are interested in sustainable weightloss and wanting customised support to suit you and your goals, I do work with a limited number of 1:1 clients, find out more here.

And lastly, if you are on a weight loss journey, be kind to yourself, be patient and make sure what you are doing is sustainable.

Read 6 powerful lessons I learnt on my health journey here.