Achieving Sustainable Weight Loss

In today’s modern world obesity is a major health concern. According to the study by Advances in Nutrition (2019, Benjamin Caballero), obesity levels have continued to rise over the years, due to increased technological advances and sedentary lifestyles. Additionally the British Heart Foundation (2022) stated that people are more likely to indulge in ready-made or take-away foods that are high in sugar, salt and fat because it is more convenient.

Losing weight can seem daunting. To avoid feeling overwhelmed break down large goals into smaller achievable goals. It is more effective psychologically to focus on losing 250g to 500g of bodyweight per week over a long period of time, than 20 kilograms as fast as possible. Write your larger goals down on paper, and take some time to break those goals down into smaller chunks divided into monthly, weekly and daily sections. For example if you’d like to lose 5 kilograms you can choose to divide your goal into monthly chunks of one kilogram, then divide those monthly goals into weekly goals of 250g.

Prepare to be patient and use the key factors for weight loss below to help you plan daily habits that will help you achieve these goals.

This is the first thing I recommend to clients. Calories in vs. Calories out (or CICO) is a simple way of explaining calories from food and metabolism. Calories in are the calories that you consume through food, and calories out are the calories that you burn through your metabolism and physical activity. If you keep your calories in less than your calories out then you are on track to lose weight. Healthline.com (2021) states that “calorie intake relative to energy expenditure is the most important factor in determining weight gain and weight loss”. Use a calorie tracking app like MyFitnessPal or LoseIt! to help monitor your progress and keep you accountable.

Doctor Mike Hansen states in his YouTube video (Dieting is a Scam – Weight Loss Doctor Explains, 2023) that Nutrition is as important as maintaining a caloric deficit, and refined foods have different metabolic and hormonal effects on the body than whole foods do. According to the Global Wellness Institute (Processed vs. Whole Foods: The Science of Nutrition, 2023), whole foods tend to be rich in fiber and antioxidants and promote satiety and digestive health which prevents overeating.

Your mindset can make or break you when attempting to lose weight. There are going to be moments where the journey gets hard. Harvard Health Publishing from Harvard Medical School (2023) has stated that “the proper psychology for weight loss is critical for regulating the physiology that supports weight loss.” This means that you need to be mentally prepared for when things get hard. You are going to feel hungry, you are going to experience cravings. This will affect you psychologically and it’s a normal part of change. Prepare yourself mentally to weather the storm but also be kind to yourself and learn if you make any mistakes. Harvard Health Publishing (2023) goes on to state, “In order to help each other achieve health and weight loss in our modern environment, we need to learn and practice the psychological tools that help us not only accept, but eventually embrace, this inevitable discomfort.”

Besides for its numerous physical benefits such as it’s impact on cardiovascular health, exercise can aid in CICO by increasing the amount of calories you burn in a day (calories out) and increase metabolism (Healthline, 2022). Walking is a great way to start incorporating more exercise and movement, or contact me for one of my exercise programs.

Sustainable weight loss requires a holistic approach, focusing on healthy habits, realistic goals, and long-term lifestyle changes. By prioritizing whole foods, mindful eating, and regular exercise, you can achieve lasting results and improve your overall well-being.

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What steps will you take towards sustainable weight loss? Share your thoughts and experiences in the comments below and inspire others on their wellness journey!

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Published by Gareth Isaacs

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