Dietitian’s Top Tips for Successful Weight Loss

Picture of Liz Forsyth

Liz Forsyth

Losing weight can be a challenging journey, but with the right strategies and mindset, you can stay in control and achieve your weight loss goals. Here I will highlight the top tips for staying in control of weight loss. These tips are practical, sustainable, and will help you maintain a healthy lifestyle in the long run.

1. Set Realistic Goals:

When embarking on a weight loss journey, it's important to set realistic goals. Aim for gradual and steady weight loss rather than rapid and drastic changes. Losing half a kilo per week is a healthy and achievable goal, yet this doesn't mean that you can't or won't lose more than this if you go about it the right way.  Setting realistic goals will prevent disappointment and help you stay motivated throughout the process. You are better off losing 0.5kg consistently every week for a year than losing 5kg quickly then giving up for the next 11 months!

2. Practice Portion Control:

Portion control plays a vital role in weight management. It's important to be mindful of the portion sizes of your meals and snacks. Start by using smaller plates and bowls to control your portions visually. Include a wide variety of vegetables (raw or cooked), proteins like eggs, meat, chicken, fish, nuts, legumes, and healthy fats in your meals to ensure nutritional balance. Remember, it's not just what you eat, but how much you eat that matters.

3. Stay Hydrated:

Drinking an adequate amount of water is essential for weight loss and overall health. Water helps to boost metabolism, curb appetite, and flush out toxins from the body. Aim to drink at least 8 cups of water per day or 2-3 litres. There is no accurate calculation of the correct amount but somewhere in this ballpark will meet your hydration needs. You can also include herbal teas, infused water, or low-calorie beverages like lemon water to add variety to your hydration routine.

4. Incorporate Regular Physical Activity:

Regular exercise is crucial for weight loss and weight maintenance. Find activities that you enjoy and make them a part of your daily routine. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Additionally, include strength training exercises to build lean muscle mass, which can help boost your metabolism. Some people cannot do exercise for medical reasons such as severe pain or injury so as much physical activity as possible is the goal.

5. Practice Mindful Eating:

Mindful eating involves being present and aware of the food you are consuming. Slow down, savor each bite, and listen to your body's hunger and fullness cues. Avoid distractions while eating, such as watching TV or using electronic devices, as these can lead to mindless overeating. There is generally no problem with enjoying your favourite food once in a while so long as you are actually using all your senses to enjoy it, aware of how much you are eating and aware of when your body has had enough. Allowing yourself to enjoy food mindfully can also help to eliminate the All or Nothing thinking around food exclusion, which has been shown to be a helpful strategy in preventing or reducing binge eating behaviours which are so prevalent with restrictive dieting. By practicing mindful eating, you can develop a healthier relationship with food and make better choices.

6. Be Accountable:

Become aware of what you are hoping to achieve and why. Setting your daily and weekly goals can be one way of achieving accountability to yourself and help you monitor your progress. Track your actions like food intake, water drinking, activity sessions and sleep so that you can address any obstacles that have prevented you from achieving your daily or weekly goals. A Food and Mood journal and Lifestyle journal is one way of monitoring very simply from home. You can also declare your goals to someone else or have a health professional who you check in with on a regular basis to help hold you accountable. A Dietitian can often be a person's biggest cheerleader as they are someone who knows your goals, but can also help you plan strategies and work through struggles with you. A Dietitian will focus more on the means to the weight loss and can determine whether you are on the right track based on what you are doing rather than just telling you to stand on the scales!!

Staying in control of weight loss requires a combination of healthy eating habits, regular physical activity, and a positive mindset and accountability. By setting realistic goals, practicing portion control, staying hydrated, incorporating regular exercise, and practicing mindful eating, you can stay on track and achieve long-term success in your weight loss journey. Remember, small changes over time can lead to big results. Stay committed, stay focused, and stay in control! If you feel now is the right time for some extra help, book in to see a Dietitian for some extra targeted support. Learn More

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