Finding it hard to lose weight?

 

Almost all of us have had fluctuations in our weight due to what we eat, our exercise levels, injuries, medical conditions, seasons, and many other reasons. There are also thousands of “Fad Diets” that promise to make you lose “5kgs in 1 week” and “magic pills” that “shred the weight off in days or hours”. Unfortunately, although sometimes these MIGHT work for a few days or weeks, most of the time the weight comes right back, with a bit extra…not to mention the long term damage some of these ‘diets’ cause to your metabolism and body.

 

There is nothing that works better than creating a lifestyle that allows you to maintain a healthy weight that you’re happy with internally and externally. It takes weeks and months to put on that 5, 10, 15 kgs, so it’s no surprise that it will most probably take time to lose the weight. A healthy weight loss is between 0.5 to 1 kg per week.

 

Here are some tips to help you shift your mindset and lose weight in a sustainable and healthy manner without starving yourself, giving in to “diets” and spending hundreds of dollars on shakes and meal replacements.

Eat a well-balanced diet

 A well-balanced diet involves protein, healthy fats, carbohydrates and the occasional treat. It is important to remember that the goal is to maintain a sustainable healthy lifestyle – so no need to cut out entire food groups and starve yourself. Eat a balanced diet of 3 meals and a few snacks throughout the day.

Exercise

 

Even 30 minutes a day can help you maintain and lose weight. Weight training is an excellent way to lose weight and “tone” your body. The more muscle your body holds, the more fat you’re burning while resting. Cardio like running, walking and interval training are a great way to increase your heart rate and burn fat. It is also important to mix up your training every few weeks to keep your body guessing and not plateau your weight-loss efforts.

 

Eating Enough

Many people see weight-loss to be as simple as “eat less”. It is also important to note WHAT you are eating, how much you’re eating, and make sure you’re eating enough. Your body needs food to keep your metabolism running, and not eating enough puts you into a deficit, which means your metabolism will slow down to use the limited food it has, storing it as fat in most cases.

Sleep and Recovery

 

Allowing your body to rest and recover plays a big role in weight loss, not just physically but also mentally. It provides us with balance, rest and helps muscles recover after exercise.

Stress

Stress is a contributor in weight-gain and can lead to forming unhealthy habits. Everyone has their own way of unwinding and relaxing, so find what works for you! Meditation, yoga, long baths, a good book are some suggestions!

 

Winter is one of the best times to get active and in shape for summer! Start with 20-30 minutes a day and build up the intensity. It is also important to incorporate what you love into your lifestyle – go for a walk, a hike, a bike ride with the family, yoga, the gym, and even some fun classes. The key is to stay active and maintain a lifestyle you enjoy!