HERE’S HOW TO LOSE WEIGHT – AND KEEP IT OFF FOR LIFE
Searching for safe and proven ways to lose weight? These fundamental weight-loss strategies and diet tips will help you on your journey.
Although most of us know the importance of a healthy diet and regular exercise, staying motivated to stick to a regimen can still be difficult. And unfortunately, being overweight can have a knock-on effect in other areas of your life, by reducing your energy and confidence.
So if you struggle to lose weight and want to improve your life holistically, the first step is to address your mindset. With the right mindset, you can change your habits and patterns and then change your lifestyle for good.
Let’s take a look at some key strategies for how to lose weight and keep those extra kilos off for life.
PRIME YOUR MIND FOR SUCCESS
Our minds are our most powerful asset, and our mindset can either work for us or against us. So as with any goal, if you want to lose weight then it’s imperative to have the mindset for success.
Remember, if you’re overweight, this isn’t something that suddenly happened to your body overnight. So your approach and expectations for losing weight shouldn’t be instant either. Weight loss is a process that takes time and dedication – but the rewards are undeniably worth it.
Creating empowering beliefs for yourself and training your brain for success is a vital first step towards achieving goals, in any area of your life.
As the world’s #1 authority on personal growth, business transformation and peak performance, Tony Robbins’ programs such as Unleash the Power Within have a large focus on the steps to switching your mindset. Below are 3 of Tony’s key takeouts.
3 WAYS TO SWITCH YOUR MINDSET
1. Challenge your limiting beliefs.
Limiting beliefs are the negative stories we tell ourselves about who we are: shy, overweight, undeserving of love or success. The good news is that they are just constructs we’ve created – and they can be replaced with empowering beliefs.
2. Shift your perspective.
As Tony Robbins says, “Nothing in life has any meaning except for the meaning you give it.’’ So don’t see your challenges as obstacles – choose to view them as opportunities.
3. Change your narrative.
To change your narrative, you need to change the language you use when talking about yourself and your goals. Focus on positives to make your new story one of success.
EMBRACE FOOD AS FUEL
If you’re struggling to lose weight, chances are you haven’t got the best eating habits, and you’re not exercising enough.
Blame it on our busy, modern lifestyles, but many people turn to quick and convenient solutions at meal times – which often means consuming too many empty calories and not enough nutrients. Layer that with sedentary lifestyles and the excess calories don’t get used as energy…so they end up being stored as fat.
Assuming no contradictory health issues, the formula for losing weight is pretty simple: you need to burn more calories than you consume.
In Australia, the benchmark for an adult’s average daily energy intake is 8,700 kilojoules or 2,000 calories. So if you’re aiming to lose weight safely, then you should consume around 500 calories less a day than your body needs to maintain its weight (note, this will differ according to your age, gender and metabolism – so factor those in too).
FORM HEALTHY HABITS
There’s no getting around it: living a healthy lifestyle takes planning. Sustainable weight loss requires a combination of mindful eating plus regular exercise, in a routine that works for you.
So once you’ve adopted the mindset for success and embrace food as fuel, you’ll be able to shift your patterns and design a routine that suits your lifestyle.
Planning and prepping the majority of your meals ahead of time may seem like a lot of effort at first, but once it becomes routine and you feel the benefits, it all becomes easier.
The same goes for fitting regular exercise into your week. Plan ahead which days you’ll work out, what you’ll be doing, and stick to it. Committing to classes or meeting up with a buddy will help keep you accountable and make it a lot harder for you to cancel at the last minute, so plan the time for your fitness the same way you would block out time for a meeting. Once you get into a rhythm you’ll start to look forward to your workouts – it’s common to crave the extra energy it gives you!
Below is a checklist of healthy habits which will kick-start your weight loss, plus pave the way to your long-term success.
KNOW YOUR CARBS, FATS & PROTEINS
Understanding calories is important, but you also need to get the right balance of carbohydrates, fats and proteins from your food, depending on your personal goals and physical state.
Each component is critical and provides the following functions:
Carbohydrates fuel muscles during exercise and are the sole energy source for red blood cells and the brain.
Fat is needed for cell structure and brain function.
Protein helps to make you feel satiated when eating, preserves muscle and stimulates the expenditure of energy. Protein has the greatest range of overall metabolic benefits for weight loss, so it’s key for a healthy diet.
As a guideline, you should aim for these percentages;
- Carbohydrates (mostly complex): 45-65% of calories
- Fat (mostly good fats): 20-35% of calories
- Protein (either animal or plant sources): 10-35% of calories
Remember that the quality of the calories counts towards your overall health as well as weight loss.
So when making food choices, also consider:
- Carbohydrate quality. Avoid sugary foods (from treats to fruit juices) and simple carbs (like pasta and white bread). The more complex, the better, so favour whole grains over refined.
- Protein quality. Lean protein is your best option, so choose organic, lean meats like chicken, turkey, fish, beans and legumes.
- Fat quality. Healthy fats, especially those rich in omega-3s, are essential for brain function. Choose naturally occurring fats that are unprocessed such as those in avocados, extra virgin olive oil, oily fish like salmon, nuts and whole eggs.
Aim to get this balance right for every meal, sticking to your recommended daily calorie intake with a calorie deficit of around 500 calories.
10 HEALTHY HABITS FOR WEIGHT LOSS
Train your brain to begin each day with the mindset for success
Plan and prep the majority of your meals for the week
Try intermittent fasting to boost your metabolic profile
Book your regular exercise in for the week and stick to it
Include some weight training each week – muscle aids fat burning
Make some of your exercise aerobic for increased metabolism
Also include incidental exercise each day – e.g. take the stairs
Drink at least 2L of filtered water each day and eat water-rich foods for increased hydration, to help curb hunger
Eat and drink to reduce acidity and increase alkalinity in your body, i.e. minimise coffee & alcohol, drink lemon water and green juices
Incorporate deep breathing exercises to help your body de-stress and detox.