Some of you may remember that a couple of years ago I found myself in the all too familiar situation of having put on some extra weight. There were lots of contributing factors, as there always is – stress, lack of time, thyroid issues. You can read about it here https://naturocath.wordpress.com/2014/07/16/losing-the-weight-and-gaining-the-cookbook/.
Since then I have lost the the weight and kept it off and I continue to feel more healthy, confident and in control. Hooray.
I am often asked by clients the best way to lose weight. I think what they really want is the easiest way ( don’t we all !) and I am afraid that just doesn’t exist. It doesn’t have to be a case of constant hunger and hours and hours of exercise but you do need to get real about what you are eating and what you are doing. There are lots of things which contribute to weight loss/gain – liver function, hormonal balance, energy in and out, thyroid function, exercise, stress, gut health and allergies/intolerances. Once you get these factors right it certainly makes things a whole lot easier and you will feel a lot healthier too.
I have recently created a hand out for clients who are ready to start losing the extra weight and thought I’d post it here for you to read when you are ready or pass on to someone needing some guidance or support.
I hope you find it helpful.
NATUROCATH’S GUIDE TO HEALTHY WEIGHT LOSS
1. GET REAL
Getting real means being honest with yourself about what you want and what you are able or willing to do.
Keep a food diary – you will get a real picture of the what, when, how and why of your eating habits. Most people are surprised by the amount of unconscious eating we do. Be specific – write down everything you eat and drink, how you were feeling, what was happening at the time etc to see any patterns you may have that are impeding you.
Emotional Eating – have a good look at the times when you are eating unhealthily. What is going on ? Are you stressed/tired/upset ? Do you have habits like getting coffee and cake that don’t support your health or weight goals ?
Work out what works for you – Everyone is different. We all have unique approaches that work for us. Think about a time when you were able to achieve a goal – how did that happen ? Do you need accountability, education, help removing obstacles or setting up new habits ?
We all have factors like children, work or illness which impact on our lives and how much time, money or energy we have at our disposal. Work out a list of priorities – are you going to be the parent, worker or partner you want to be if you are sad, overweight or unhealthy ? By prioritising our health and wellbeing other parts of our lives become more positive too.
2. GET EDUCATED
Learn about your body and how it works. Understand what your body needs to run efficiently and stay well. Be informed about any health concerns you may have. Learn how excess weight affects our wellbeing and our risks for serious disease.
When we know better we do better.
Learn what to eat to support your health and goals
Get real about portions and find simple ways to measure your food
Know the basics about kilojoules/calories
Get an action plan for surviving the supermarket
Have some failsafe meal recipes ready to go
Learn about your own health – get some benchmark blood tests, understand any health conditions you may have, know your family medical history
If you have been trying to lose weight unsuccessfully consider factors like hormones, gut health, thyroid function which may be slowing your progress.
3. GET ORGANISED
Fail to plan – Plan to fail.
Once you are clear about your goals and understand more about your health and what you need to do to achieve your goals you need to get organised.
Clean out your pantry – if the junk and processed food isn’t there you cant eat it
Make a grocery list and stick to it
Plan your meals – at least until you feel confident about how to cook meals that are healthy and within your kilojoule range
Prepare for obstacles – know that you are going to come up against some difficult times and plan for ways to deal with them– eating out, cravings, snacking, eating while your driving.
GET RESULTS FEEL GOOD LOSE THE WEIGHT