As some of you may already know, having worked in the NHS and privately, I specialise in weight management, so I often get many questions at this time of year asking for support with sustainable weight loss to support health, after having been on various unsuccessful diets. If this resonates, then this post is for you!
Remember, you do not *need* to lose weight to improve your health, however, if you want to make a change, then it’s important to choose the right approach that works for you.
Below are 5 common factors that may be hindering weight loss! Remember that our bodies work differently sometimes.
1️⃣ Irregular snacking i.e. Grazing! – It’s easy to unconsciously eat more than we realise, however – a food diary can help to encourage mindful eating. Write down what, where & why you ate and how you felt before/after. Try to eat without distractions too and slow down to allow your fullness hormones signal to your brain that you’re starting to get full!
2️⃣ Not prioritising mental health – Too much stress, both mentally and physically can interfere with how our body regulates our appetite, fluid retention and fat stores – all of which can affect our weight. Taking care of number one on a weight loss journey is key for long-term success!
3️⃣ Hormonal changes – Sometimes unexplainable weight gain might be a symptom of a hormone imbalance or medical condition. For example an underactive thyroid gland (hypothyroidism), menopause, or PCOS. If you feel like this might be your case, contact your GP for further guidance.
4️⃣ Drinking your calories – Ensure your alcohol intake is below the limit of 14 units a week and if having fruit juice, have no more than an 150ml glass to reduce your calories and sugar intake, this will also count as one of your 5-a-day too. Opt for no added sugar soft drinks if you’d like a little flavour, such as no added sugar cordial or cola/lemonade.
5️⃣ Minimal NEAT (Non-Exercise Activity Thermogenesis) – Have a go at seeing where you can reduce your sedentary time throughout the day to increase your overall movement throughout the day. If your job involves sitting at a desk, try to stand up at least each hour for a few minutes. In your free time, consider trialling a physical activity that you enjoy & won’t feel like a chore!
✔️ Regular BALANCED meals are key. There is no such thing as ‘good’ & ‘bad’ foods, what matters is the quantity & frequency in which we eat all goods. Moderation, not deprivation!
✔️ Focus on what you should be having more of, rather than less of – e.g. more water, fibre, fruit & veg.
✔️ Look after your mental health, get outside, prioritise sleep, move when you can.
Hope you find this useful!
Let me know in the comments or on Instagram @nicsnutrition!❤️
Please remember I cannot provide individualised advice via social media!