We know how hard it is to lose weight - and then keep it off! Here, eight experts reveal their top tips to help you on your health journey.
1. MINDFUL EATING: One of the most transformative approaches to weight loss is mindful eating, says psychology expert Bayu Prihandito . It's not about dieting or restricting yourself, but rather understanding why you eat. By being fully present during meals, savouring each bite, and listening to your body's cues, you can differentiate between emotional hunger and physical hunger. This self-awareness can drastically reduce impulsive eating and lead to a more balanced relationship with food.
2. THE S.E.X. APPROACH: It's not what you think! S is for stick to it, E if for enjoy it and X is for Xceptional results, says personal trainer,and wellbeing coach Timo Topp. Stick to your healthy program by keeping it simple as simple changes are easier to sustain. Enjoy your journey; don't deprive yourself and feel guilt. Exercise in moderation, and enjoy food in moderation, and if you go off the plan, compensate with cleaner and more active subsequent days. Finally, define your "why" to stay motivated. always food prep and try to prepare for times which are likely to throw you off.
3: CALM THE FARM: Adequate sleep and effective stress management are the unsung heroes when it comes to successful weight loss. Poor sleep and chronic stress can disrupt hormones that regulate appetite and lead to overeatin., says Dietitian and Health Coach Annie Barry. Getting enough quality sleep and finding healthy ways to manage stress can help you make better food choices and reduce emotional eating. There may be factors that are outside of your control (here's looking at you kids!), so instead, concentrate on aspects that you can control such as incorporating an evening wind down routine or setting a few minutes aside for mindfulness and meditation activities.
4. BE PREPARED: Plan and prepare meals and snacks ahead of time to avoid impulsive, less healthy choices and more control over your ingredients. Personal trainer and weight management practitioner Carolyn Broomfield says practice mindful eating by eating slowly, savour your food and pay attention to hunger and fullness cues. Avoid distractions like your phone or the TV during meal times
5. BALANCE YOUR PLATE: Dietician and exercise physiologist, Kate Save says it's important to balance your plate. Avoid cutting out entire food groups, as it can lead to nutrient deficiencies and hinder your energy levels. Avoid processed carbs, prioritise protein and embrace healthy monounsaturated fats, which support heart health, brain function, and contribute to healthy skin and hair.
6. DITCH ADDED SUGAR: New Zealand dietitian and nutritionist Dr Krutika Nanavati says added sugar is a major contributor to weight gain and many chronic diseases, such as diabetes, heart disease and cancer. Added sugar is found in foods and drinks that have sugar added to them during processing or preparation, such as sweets, soda, baked goods, sauces, and cereals. These foods are usually high in calories but low in nutrients, so they do not provide any benefits for your health. Instead use natural sweeteners like honey, maple syrup or fruit to sweeten your food and drinks.
7. RETHINK HOW YOUR DRINK: Skip the excess sugar and calories that traditional spirits contain by rethinking the way you drink., says Emily Onkey, the co-founder of Aplos .For people wanting to enjoy the ritual and benefits of enjoying a cocktail without all the negative aspects of alcohol, look for healthier options that are 0% alcohol, no sugar, low calorie, and non-GMO. These will have high-quality, all-natural ingredients that enhance the taste. And ones infused with functional botanicals like hemp and adaptogens will help folks unwind, energise and calm. All without the adverse effects of alcohol. (read: hangover!)
8. RECOGNISE HEAD HUNGER: Richard Kellow, a hypnotherapist specialising in weight loss, says its vital to recognise head hunger vs true hunger. Check in with yourself and notice how you feel when you are hungry. How does feeling ‘slightly hungry’ differ from ‘starving’. A good way to differentiate is Head Hunger comes on in an instant ie ‘I’ve just finished a report, I’m going to see what’s in the cupboard’ or ‘that was a stressful day, I’ll treat myself to something sweet to eat’ where as true hunger builds up over a period of time starting off with those little twinges in your stomach. Ask yourself, am I hungry or am I bored/stressed/tired?