There’s a substantial amount of products and diet trends promising rapid weight loss, but many fall short of delivering lasting results.
While quick fixes might show initial progress, they often lead to rebound weight gain.
Sustainable weight loss doesn’t involve magic pills or shortcuts. Instead, it requires consistent effort and smart choices.
Let’s cut through the noise and focus on what truly works for long-term success.
1. Prioritise nutrition
You might have heard that in order to lose weight you need to be in a calorie deficit, meaning having less energy than what you expend. But how do you do this in a sustainable way that doesn’t leave you feeling hungry? The best way is to make sure your meals and snacks are nutrient dense and have a source of protein and fibre, which both work to make you feel fuller and satisfied for longer.
2. Smart Meal planning
Preparing and planning your own meals is one of the best ways to have control over the foods you eat and the portion sizes. When you’re a busy professional, it’s helpful to plan out your meals in advance so you don’t have to resort to eating out with a busy schedule. You can start with prepping breakfast such as overnight oats, and having lunches that include a few ingredients you can throw together such as premade salads.
3. Efficient Workouts
You don’t need hours in the gym to see results. Short, high-intensity workouts can be very effective. Plus building muscle with exericses such as squats, deadlifts, push ups etc can boost your metabolism and aid in faster weight loss.
4. Lifestyle Adjustments
Although nutrition is an important component of losing weight, there are other lifestyle factors that can impact your progress:
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Activity levels
Increase daily activity by taking the stairs, walking during lunch breaks, or doing short workouts at home.
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Sleep
Quality sleep is crucial for weight loss as it helps regulate hunger hormones:
7-8 hours: Aim for a consistent sleep schedule.
Create a bedtime routine: Relax with reading or meditation before bed.
Limit screen time: Avoid electronic devices at least an hour before bedtime.
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Mindful eating
Pay attention to your hunger and fullness cues to avoid overeating:
Eat slowly: Take time to chew and savour your food.
Avoid distractions: Don’t eat while watching TV or scrolling on your phone.
Listen to your body: Stop eating when you feel full.
5. Stay Accountable
Consider partnering with a friend or family member, or hiring a coach to keep yourself motivated and accountable. Regular check-ins and progress tracking can help you stay on course.
Using these strategies won’t give you a quick fix for losing weight, but they will help you maintain it in the long term.
Your Personalised Plan
Every individual is different, and what works for one person might not work for another. For a personalised weight loss plan tailored to your lifestyle and goals, feel free to book a consultation with me. Together, we can create a strategy that fits seamlessly into your busy life.
