
To achieve long term success with our weight loss journey we need a varied approach to our efforts, diet alone is not enough. We need to address the four pillars;
Nutrition
Hydration
Sleep
Activity
These together will support us to achieve and maintain our weight loss and our whole health and well-being goals.
Nutrition
Our nutrition intake counts towards 70% of our weight loss goals. Its important that we eat a balanced diet of both the essential Macro and Micro-Nutrients our body needs to function as it should.
A balanced diet with in our deficit helps us to lose weight in a healthy sustainable way.
Ideas for a healthy diet
Focus on whole foods avoiding UPF's (Ultra Processed Foods)
Achieving eating 30 different plants a week.
Listening to our bodies; are we hungry, thirsty or emotional.
Achieve balance in meals - Protein - Whole Carbohydrates (Fibre) - Healthy Fats
Be mindful of portion control, keeping within your deficit.
Hydration
Keeping hydrated supports increasing our metabolic rate, promoting a more effective calorie burn.
Regularly our hunger signals can be misinterpreted thirst signals. Drinking water before food can support us to consume less calories.
Ideas for hydration
Most adults need 1.5 to 2ltrs of water a day (6 to 8 250ml Glasses) to keep hydrated and more if the climate is hot or if you are active.
Avoid sugary drinks and caffeinated drinks, as sugary drinks are full of unnecessary calories and caffeinated drinks are diuretics causing dehydration.
Sleep
A good nights sleep is very important for our whole health and well-being, the lack of sleep can disrupt our hormones that regulate our hunger and stress, in turn leading to weight gain.
Achieving a good nights sleep allows our body to repair and recover plus we burn calories when we sleep. achieving a good nights sleep promotes healthier decisions making throughout the day and reduce our stress levels.
Ideas for improved sleep
Aim for 7-9 hours per night
Make the room completely dark, if required use a eye mask.
Limit blue light before bed - read a book instead.
Maintain a regular sleep schedule everyday.
Exercise
Exercise/physical activity is a great way to create a calorie deficit for weight loss by burning calories. By being active regularly can in fact boost our resting metabolic rate, which burns calories even when not working out.
Ideas for exercise
Mix cardiovascular exercise, strength training and flexibility workouts:-
Cardiovascular - walking, stair climbing, running, cycling, hiking, swimming, gardening, household chores, playing sports, skipping.
Strength training - squats, walking lunges, dumbbell chest press, deadlifts, overhead lunges, overhead press, back extensions, bicep curls.
Flexible workouts - stretching, yoga, tai chi, Pilates,
Find an activity you enjoy so you want to continue.
Remember slow and steady wins the race, Start slow and then gradually increase intensity.
The four pillars that are the building blocks for weight loss and maintenance are a healthy diet, hydration, sleep and regular activity. Working together on the four pillars will achieve strong foundations to attain your journeys goals.
Resources
https://www.joincalibrate.com/resources/the-best-way-to-lose-weight-four-pillars-of-metabolic-health
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