Tips & Trips for losing weight

Losing weight is one of the most common health goals, but the journey toward achieving it can often feel overwhelming. With countless fad diets, exercise regimens and supplements, it’s hard to know what actually works. The good news is that weight loss doesn't have to be complicated. By focusing on a holistic approach that combines healthy eating, physical activity, mindset and lifestyle changes, anyone can make sustainable progress.

Here are some tips and tricks to help you achieve your weight loss goals without drastic measures.

Before you embark on this journey, you need to have a committed mindset. Sustainable progress takes time and commitment.

Set realistic goals:

It’s crucial to set realistic, attainable goals. Rapid weight loss isn’t sustainable and can often lead to regaining the lost weight.

Focus on whole, nutrient-dense foods:

The foundation of weight loss is creating a calorie deficit, meaning you burn more calories than you consume. But the quality of those calories matters. Choosing nutrient-dense, whole foods ensures your body gets the essential nutrients it needs while staying within your calorie goals.

Monitor your intake using My Fitness Pal.

Prioritize protein: Protein helps in muscle repair, boosts metabolism and keeps you fuller for longer. Include lean meat, fish & eggs in your diet.

Reduce added sugars and processed foods: These foods are calorie-dense and often devoid of essential nutrients. Use Sweetener instead in your tea/coffee.

Exercise: Find a routine that you enjoy.

Exercise plays a significant role in weight loss by helping you burn calories, maintain muscle mass and improve overall health. However, consistency is key and the best way to ensure that is by choosing activities you genuinely enjoy.

Types of exercises to include:

Walking, running, swimming or cycling are great for burning calories and improving heart health. Start by hitting your 10,000 steps a day using the Health app on your Iphone, then increase it to 20,000.

It’s all about the weights!!! As long as you are eating well, weight training will make you lean and toned.

Strength/resistance training: Lifting weights or doing bodyweight exercises like Pilates, squats and push-ups helps build muscle, which increases your resting metabolic rate (the calories you burn at rest).

High-intensity interval training (HIIT): Short bursts of intense exercise followed by rest periods can boost metabolism and burn fat more efficiently.

Flexibility and recovery: Practices like yoga or stretching help improve flexibility, prevent injury and promote relaxation.

Stay hydrated:

Drinking plenty of water during the day will keep you full for longer and help improve your skin.

Stay Consistent with Your Routine:

One of the most important aspects of weight loss is consistency. Many people make the mistake of expecting immediate results and give up when they don’t see quick changes. Weight loss is a gradual process and it’s essential to stick with your healthy habits even when progress seems slow.

Here are some tips for maintaining consistency:

Create a routine: Plan your meals and workouts ahead of time. This eliminates last-minute unhealthy decisions.

Track your progress: Tracking creates accountability and helps you stay on course. I like to use My Fitness Pal for this.

Celebrate small wins: Every bit of progress matters. Whether it’s losing a pound or hitting a new fitness milestone, celebrate these achievements to stay motivated.

Manage Stress and Sleep.

Weight loss is not just about diet and exercise—stress and sleep play crucial roles in how your body burns fat and manages weight. Poor sleep and chronic stress can lead to weight gain by increasing cravings, slowing metabolism and promoting fat storage, particularly around the belly.

Strategies to manage stress and improve sleep:

• Prioritise sleep: Aim for 7–9 hours of quality sleep per night.

• Practice mindfulness: Meditation, deep breathing exercises, or journaling can help reduce stress and emotional eating.

• Stay active: Physical activity releases endorphins, which can help improve mood and manage stress.

Avoid Alcohol!

It is unlikely that you will stay in your calorie deficit if you consume alcohol. I like to drink Tonic water instead in the evenings with a squeeze of fresh lime. Or try a sleep tea at the end of your day with sweetener.

If avoiding alcohol is too much of an expectation, try to reduce the amount each week or dilute your drinks with ice.

Avoid Quick Fixes and Fad Diets

It's easy to be tempted by quick fixes, fad diets or extreme measures that promise rapid weight loss. However, these approaches often lead to muscle loss, nutrient deficiencies and rebound weight gain. Instead, aim for sustainable, long-term changes that can be maintained for life.

Common fad diets to avoid:

• Extremely low-calorie diets that are unsustainable.

• Diets that eliminate entire food groups, like carbs or fats.

• Trendy detoxes or cleanses that promise miraculous results.

Stay Accountable and Seek Support

Weight loss can be a challenging journey, but you don’t have to do it alone. Accountability and support can increase your chances of success. Start your journey with your partner or a friend and monitor each other. By trying to lose weight together you can easier maintain a healthier eating plan at home.

Ways to stay accountable:

• Find a workout buddy: Exercising with a friend can keep you motivated and committed to your fitness routine.

• Join a support group: Whether online or in person, a weight loss support group can provide encouragement and tips from people with similar goals.

• Consider professional help: A nutritionist or personal trainer can provide expert guidance tailored to your specific needs.

Losing weight requires a balance of healthy eating, regular exercise, consistency and a focus on overall well-being. Rather than looking for a quick fix, aim for lifestyle changes that are sustainable in the long run. It’s important to be patient with yourself, celebrate your progress and make adjustments as needed.

Remember: the goal is not just to lose weight, but to build healthier habits that support long-term wellness.

Commit to your journey. The first two week will be the hardest but once you’re through them, you will have a regular routine and meal plan that you will find easy to stick to. You will feel more energised and start noticing results which will only encourage you further.

Believe in yourself.

From my heart to yours,

Namaste xXx