Effective weight management techniques. Embrace a new, healthy and sustainable lifestyle

Maintaining a healthy weight or just simply losing weight is not just about aesthetics; it is crucial for overall well-being and helps reducing the risk of various health conditions. However, with numerous weight loss trends and diets it's important to focus on effective and sustainable weight management techniques. By adapting an overall approach that combines healthy eating and drinking habits, regular physical activity, and positive lifestyle choices, you can achieve your weight management goals while achieving long-term health. But what are the practical and supported strategies for effective weight management.

Set realistic and sustainable goals:

Aim for the healthy and suitable diet: instead chasing an unrealistic body image, focus on achieving a healthy weight range that suits your body type and lifestyle. We all are unique, no uniformity required, if you're unsure about your specific needs, seek advise!

Gradual progress: aim for a weight loss of 1-2 pounds (0.5-1 kg) per week as this is considered healthy and sustainable. Rapid weight loss often leads to water and muscle loss and ends up with weight gain.

Adapt a balanced and nutrient-dense diet:

Control your portion: pay attention to portion sizes and practice mindful eating. Listen to your body's hunger and fullness cues and avoid eating until you're overly stuffed. Getting a glass of water before the meal will help to manage the hunger.

Find whole foods: fill your plate with a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are lower in calories and higher in nutrients while supporting overall health.

Mindful snacking and the quality of snacking: choose healthy snacks that provide a combination of fibre, protein, and healthy fats. Include nuts, seeds, yogurt, fruits, or vegetables with hummus. While changing your snacking habits no need to say good bye to your sweet tooth; have you tied dark chocolate yet?

Hydrate! : Drink plenty of water throughout the day to stay hydrated! Lack of water can lead to headache and loss of focus. Sometimes thirst can be mistaken for hunger, so ensure you're adequately hydrated.

Limit added sugars and processed food: Minimise consumption of sugary beverages, processed snacks, sweets, and foods high in added sugars. These are empty calories and will sabotage your weight management efforts.

Regular physical activity:

Find activities you enjoy: engage in activities that you find enjoyable and that fit your lifestyle. This could include walking, dog walking, jogging, swimming, cycling, dancing, yoga or any type of group fitness. Have you tried mixing it up? Incorporate a combination of aerobic exercises, strength training, and flexibility exercises in your daily routine. Even a 15 minutes stretching can be a life saver. Any of these avcivities will help burn calories, build muscle, and improve overall fitness levels.

Make it a habit: aim for at least 150 minutes of moderate intensity physical activity per week. This seems a lot, but this includes school walks, dog walks and swimming. Additionally, include strength training exercises at least two days per week to maintain muscle mass. Sounds scary? No, you dont have to join a gym to do that, There are various exercises out there on youtube: have you tried the follow along yoga videos or any home workout exercises yet?

Live an active lifestyle: find ways to be more active in your daily routine. Take the stairs instead of the lift, walk or bike to nearby destinations, or incorporate short activity breaks throughout the day.

Emotional well-being:

Emotional eating: pay attention to emotional causes that may lead to unhealthy eating patterns. Practice finding alternative coping mechanisms for stress, boredom or distress; such as engaging in hobbies, talking to a friend, going for a walk or practicing relaxation techniques.

Mindful eating: slow down and savour each bite, pay attention to the flavours, textures, and sensations of the food. Eating mindfully helps to prevent overeating.

Stress management: find healthy ways to manage stress, as chronic stress can impact and delay weight management efforts. Engage in activities like meditation, yoga, breathing exercises, or journaling to promote emotional well-being.

Will you be able to incorporate all these techniques into your life? Well, you won't know until you try it, but be assured with the right mindset you will embrace a new, healthy and sustainable lifestyle.