Every new year brings with it a wave of aspirations for better health and fitness, and I often find myself cornered at social events, being asked for advice on how to shed unwanted kilograms.
Firstly, there’s absolutely nothing wrong with wanting to look and feel your best! In today’s culture, it’s important to recognise that desiring weight loss doesn’t detract from the message of body positivity—it’s about taking care of your health on your own terms.
In this blog, I’m sharing what I personally recommend and practice: seven straightforward, practical strategies that promote sustainable fat loss. Let’s dive into these habits that can help you achieve and maintain your weight loss goals throughout the year, making it a truly transformative one.
Mindful Consumption: Begin your journey by becoming more aware of the incidental eating that often goes unnoticed—licks, bites, snacks, and even those extra sips of alcohol. These can add up significantly. For a week, try writing down everything you consume; you might be surprised at how the extras accumulate. Being mindful about these habits can help you eliminate unnecessary calories and make more intentional food choices.
Balanced Meals: Focus on the composition of your meals. Aim to model them after the balanced plate guideline: include a palm-sized portion of protein, a cupped hand of carbohydrates, a fist or two of vegetables, and a small amount of healthy fats. This method ensures that each meal is nutritionally diverse and satisfying, helping you avoid overeating and providing the nutrients your body needs to function optimally.
High-Protein Breakfast: Start your day with a robust, high-protein breakfast—aim for about 30 grams. This could be in the form of a yogurt parfait, a smoothie with protein powder and fruit, or eggs with whole-grain toast. A protein-rich start reduces hunger throughout the day, helping you naturally consume fewer calories and stay energised.
Increase Daily Steps: Physical activity is crucial, not just for burning calories but for overall health. Wearing a step counter can motivate you to move more by informing you of your current activity levels. Try to increase your daily steps by 3,000 to 4,000 from your baseline. This can be as simple as taking a walk during lunch, using stairs instead of elevators, or having short walking meetings.
Meal Planning: Plan and prepare your meals in advance as much as possible—aim for at least 90% of the time. This strategy prevents last-minute unhealthy eating decisions and gives you control over ingredients, portion sizes, and meal balance. Scheduled eating reduces the temptation to deviate from your diet, making it easier to stick to your goals.
Smart Caloric Reduction: Reduce the caloric content of your meals by 50 to 150 calories per meal. This can be achieved by opting for lower-calorie sauces, using less oil in cooking, choosing leaner cuts of meat, or slightly reducing portion sizes. Small tweaks can lead to significant caloric savings over time without making you feel deprived.
Curbing Evening Snacking: Establish a cut-off time for eating in the evening to allow your body time to digest before bedtime. For instance, try not to eat anything after 7 PM. This habit not only helps in reducing calorie intake but also improves your sleep quality and metabolic health. If you feel hungry at night, consider whether it’s hunger or habit, and try drinking water or herbal tea instead.
