How many times on social media have you seen amazing weight loss before and after with people “selling” a magic drink or supplement that just burns the fat away? 

You know this is bull but in our desperation to lose weight many parts with their cash, just in case this is the magic trick! Time for the truth! 

There is no single strategy- even medicated programmes need you to take ownership and work towards change. We have written you a blog with what we consider our core advice. 

We have seen so much poop on social media telling patients a shortcut to losing weight, claims such as drinking a usually overpriced drink or supplements seem to be a favourite with those looking to make a quick buck off other people’s misery- well I’m here to call it all a big pile of poop!

I have spent 40 years dieting and I’ve spent more than I care to think about on the next latest trick to shift weight. None of it worked! So how did I crack the battle of the bulge?

 In 1996 I suddenly took a long hard look at myself and cried. I had the choice of staying a size 24 or changing my life. I changed my life- was it easy- no, not one single day- even now I can have periods of real struggle. If I could only bottle and sell where I suddenly got the pure and absolute determination form I would have retired a long time ago!

The reason why more than 50% of the UK population is overweight is multifactorial so it stands to reason no single strategy will work, so these are our recommendations: 

The right approach and mindset, in our opinion, is the one factor that will help keep you on track and cope with the highs and lows of losing weight. Most of us can go on a diet, initially lose some weight, and feel the elation when the scales are going in our favour however that high can quickly become a valley of despair when the scales no longer align with our efforts! Being kind to yourself and pressing the reset button after a bad day is a strategy that will help- but that is not easy to do. 

Other tried-and-tested strategies do work but let’s be honest- if you don’t learn to forgive yourself when things don’t go well you are unlikely to unlock the path to successful weight loss.

What you eat counts! You need a balanced diet!

  • You may benefit from working with a registered dietitian to develop a personalised meal plan tailored to your dietary preferences and weight loss goals
  •  Incorp recumbent whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet and limit processed foods, sugary snacks and drinks. 
  •  Look at your portions, avoid snacking between meals,
  •  Avoid beverages high in calories and added sugars.

Activity counts, if you are inactive you will need to eat less. So get moving!

  • There are always little ways you can incorporate physical activity into your daily routine, it might be unrealistic to expect you to achieve the recommended 150 minutes of moderate-intensity aerobic exercise per week. However start with small steps, a 10-minute walk 3 days a week can build into something bigger- again just be kind and do what you can. 
  •  Find activities you enjoy, whether it’s walking, swimming, cycling, dancing, or strength training.
  •  Boredom is a common reason people give up on exercise, Mix up your workouts, as well as prevent boredom it will challenge different muscle groups.
  •  Exercise needs to be regular, you need to make it a priority, and put time in your diary for you! This is your time! Do it for you!

Sleep has a huge impact on success!

  • Inadequate sleep disrupts hunger hormones and increases cravings for high-calorie foods, a really simple strategy that costs absolutely nothing is trying to get 7-9 hours of quality sleep per night. 
  •  If you are a poor sleeper, look at factors that could be hurting the quality of your sleep. Common issues that hurt your sleeping is overstimulation from electronic devices before bedtime-limit exposure and you may find you sleep better.
  •  Create a relaxing bedtime routine and establish a consistent sleep schedule.

Reduce Stress

  • Chronic stress releases cortisol, this hormone causes your body to go into flight or fight mode. When this happens your body thinks it needs to eat in case you need energy quickly to run away! 
  •  You need to employ strategies which can help reduce your stress levels, what works for one person will not work for another so find your tool and use it regularly. Some find strategies such as mindfulness, meditation, deep breathing exercises, yoga, or going out for a walk calming. You just need to try different strategies till you find what works for you. 
  •  If you find you are a stress eater, identify your triggers and develop healthy coping mechanisms.
  •  We can’t stress this enough (excuse the pun!), prioritize self-care. Activities that promote relaxation and well-being, such as reading, listening to music, or spending time with loved ones.

Hydrated is essential

  • Drink plenty of water throughout the day to stay hydrated and support your metabolism.
  •  Opt for water or unsweetened beverages instead of sugary drinks or calorie-laden cocktails.
  •  Keep a reusable water bottle with you to encourage regular hydration, especially during workouts or hot weather.

Be Realistic

  • If you’ve been overweight for 20 years you are not going to wake up in a week and be your ideal body size. Establish achievable and realistic weight loss goals, aiming for slow gradual progress rather than rapid results. Rapid off rapid on!
  •  Celebrate small victories along the way and recognize that setbacks are a normal part of the journey, again be kind to yourself. 
  •  Focus on non-scale victories such as improved energy levels, increased strength, or better mood. One thing I think destroys most people’s attempts is being focused on the number displayed on the scales. Monthly weight checks are enough! Focus on non-scale victories such as improved energy levels, increased strength, or better mood. 

Get someone on your side!

  • Surround yourself with a supportive network of friends, family members, or a weight loss community who can encourage and motivate you.
  •  If you manage to go to the gym get a little group of friends to go together- a buddy group, this will help both with consistency in exercise. 
  •  Consider joining a weight loss program or working with a healthcare professional, such as a registered dietitian, a member of the medically managed national medical weight loss program, or a certified personal trainer. They can all help you reach your goal.

Be Patient and Persistent

  • Understand that sustainable weight loss takes time and requires patience, consistency, and perseverance. Slow weight loss is often more sustainable and easier to keep off. 
  •  Stay committed to your healthy habits even when progress seems slow, trusting that small changes will add up over time.
  •  Remember that weight loss is not just about reaching a number on the scale but about improving your overall health and well-being.

If you have failed with attempts to lose weight for several years a health check from your GP may be beneficial to check your blood counts and thyroid levels. 

The only person who can truly make a change is you, learn to love and be kind to yourself, and make a journey towards a healthier, happier you. Remember, the key is finding what works best for you and staying committed to your goals, one step at a time. Incorporating these strategies into your lifestyle and making gradual changes over time, is more likely to help you lose but more importantly keep the weight off. 

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