We have learnt many skills over the past few weeks and it's important that we consolidate all that we have learnt over the past few weeks to ensure you are armed and ready to keep up the good work you've already achieved. As time ticks on, progress may start to slow but it’s important that you maintain motivation and keep yourself focused on your overarching goals.
Whilst weight loss is part of this, the number on the scale is not the only thing we should be focused on. This journey is about developing sustainable habits that allow you to increase your confidence, improve your health and wellbeing, and live your life to the fullest. No matter what your goal, hold this close as you move forward on your weight management journey to maintain success.
Thinking about what we have learned over the past 10 weeks, here is a breakdown of tips and tricks to keep you focused on your goals and maintain the weight you've lost that is allowing you to live life to the fullest.
1. Practise Mindful Eating:
Keep distractions to a minimum during meals and snacks. Even if you’re rushed off your feet or eating on the go, give yourself time to savour each bite as a small act of self-care that will leave you feeling satiated and energised for the rest of your day1.
2. Keep Your Nutrition Balanced:
Enjoy a diverse and nutrient-packed diet by including whole grains (e.g. brown rice or pasta, quinoa, oats), lean proteins (e.g. chicken, white fish, greek yoghurt, tofu), fruits (e.g. berries, kiwis, apples), and vegetables (e.g. spinach, broccoli, cauliflower) in satisfying portions. Avoid restrictive eating to prevent resentment and the potential for overeating later on2.
3. Find Enjoyable Exercise:
Find activities you enjoy to make exercise a sustainable part of your routine. This doesn’t have to be a killer workout at the gym. Simple things like gardening, walking the dog, playing with your kids, dancing round the house are just as good! The key here is enjoyment, engaging in something that makes you feel good and energised3.
4. Get a Good Nights Rest:
Prioritise your sleep to ensure you optimise your wellbeing and regulate hunger hormones. Keep your phone on silent, get outside during sunrise and sunset, and practise relaxing activities like mindfulness to get your body ready for sleep4.
5. Keep Stress to a Minimum:
Life brings inevitable stress, making avoidance challenging. Implementing stress-management techniques like meditation, deep breathing, or yoga can reduce reliance on negative coping mechanisms, fostering calmness and readiness for life's challenges5
6. Stay Hydrated:
The first step of breaking down both dietary and stored fat is called hydrolysis, a process that requires water. Therefore, drinking enough water is required to burn fat, and it helps us stay on form during workouts by ensuring our muscles can contract properly to avoid cramp and fatigue6.
7. Stay Realistic and Accountable:
Set goals that align with your lifestyle, but make sure you are compassionate and adjust things if you need to. This process is all about finding what fits into your lifestyle, not forcing yourself to do things that aren’t achievable long term. The only way you will maintain new behaviours is by making them accessible and enjoyable!
8. Reach Out for Support:
You might have bad days, and that is more than okay! This journey is going to be challenging as you unpick behaviours that have become your norm. Whether you reach out to supportive friends and family or find support in groups with people experiencing similar things - remember, together anything is possible.
Embarking on a journey of weight maintenance is a commitment to long-term well-being. By incorporating these tips into your daily life, you'll not only achieve a healthy weight but also cultivate habits that will support your overall health and vitality. Remember, it's the small, consistent changes that lead to lasting success and you have access to our content at all times.
Activity: Wellbeing Habit Bingo!
Download our Wellbeing Habit Bingo card (or create your own!) to track your wellbeing activities. Simply cross out a behaviour when you complete it, then when you have completed a line or the grid (it’s your choice), treat yourself to something nice like a bunch of flowers, a new gadget, or a day out! This way you will stay motivated and keep yourself happy!
References:
- Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017 Aug;30(3):171-174. doi: 10.2337/ds17-0015.
- NHS, 2023, Healthy eating when trying to lose weight, Available from: https://www.nhs.uk/better-health/lose-weight/healthy-eating-when-trying-to-lose-weight/
- Schuldt E, 2021, How to Find Joy in Exercise - Kendall Reagan Nutrition Centre, Available from: https://www.chhs.colostate.edu/krnc/monthly-blog/how-to-find-joy-in-exercise/
- Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549.
- Xenaki N, Bacopoulou F, Kokkinos A, Nicolaides NC, Chrousos GP, Darviri C. Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial. J Mol Biochem. 2018;7(2):78-84.
- Thornton SN. Increased Hydration Can Be Associated with Weight Loss. Front Nutr. 2016 Jun 10;3:18. doi: 10.3389/fnut.2016.00018.
