Healthy Weight Loss Part 1 – What Really Works?

As we all know, maintaining a healthy weight is important for our overall health and well-being. However, the weight loss industry is flooded with unrealistic promises and fad diets that often do more harm than good. To make matters worse, there has been a lot of publicity recently around so-called miracle weight loss drugs that promise quick and easy results, but of course can sometimes come with serious side-effects if not prescribed properly. Thanks to celebrity endorsements and social media posts, some of these medications are now in such short supply that they are unavailable to those who need them the most.

We all know that maintaining a healthy body weight is not just about appearance. It’s also about improving overall health and a sense of well-being, as well as preventing chronic diseases such as diabetes, heart disease, cancer and dementia. That being said, it’s also important to have a healthy body image and not strive for a certain number on the scales or body type that may not be achievable or healthy for you as an individual. The really good news though, is that if you are overweight, even a modest weight loss of only 5-10% can have major positive impacts on your health.

Whilst there is no one-size-fits-all solution to weight loss, there are a number of proven strategies that can be effective for most of us:

1. Prioritise Healthy Eating Habits
The first step towards losing weight in a healthy way is to focus on your diet. Eating a balanced diet that includes plenty of fruits, vegetables, whole grains and lean protein can help you feel full and satisfied while providing your body with the nutrients it needs. It’s also important to be mindful of portion sizes and to minimise processed foods that are high in sugar, salt and unhealthy fats.How and what we eat is so important to weight management and general health, that we have given it its own article later in this newsletter, where we cut through the hype on some of the common “diets”, looking at their pros and cons [LINK].

2. Make Exercise a Part of Your Routine
Regular exercise is key to maintaining a healthy weight and has the added bonus of improving overall physical and mental health. Incorporating at least 30 minutes of physical activity into your daily routine can help you burn calories, build muscle and increase your metabolism. Try and find an activity you enjoy, such as walking, cycling or swimming, and make it a regular part of your day. Adding in some strengthening and resistance exercises twice a week is also a good idea. See our previous article on the benefits of exercise and how to incorporate it into your lifestyle.

3. Get Enough Sleep
Sleep is an important factor in weight loss. Lack of sleep can lead to increased hunger and cravings, which can cause us to overeat. We should aim for 7-8 hours of sleep per night to ensure our bodies have enough rest and recovery time from our increasingly busy schedules. A regular bedtime, putting screens away an hour before bed, limiting caffeine and alcohol and making sure your bedroom is cool, dark and quiet are just some of the ways you can improve your sleep quality. See our previous article on sleep for some more tips.

4. Manage Stress
Stress can also be a barrier to weight loss. When we’re stressed, our bodies release cortisol, a hormone that contributes to weight gain, especially around our midsection, or abdomen. Finding healthy ways to manage stress, such as meditation or yoga can help you maintain a healthy weight. Regular exercise is another good stressbuster with the added bonus of burning calories!Healthy eating habits, doing some regular exercise, getting enough sleep and managing stress are simple and effective strategies for losing weight and improving health that work for most of us. Simple doesn’t necessarily mean easy though! If you’re not sure which strategies might work best for you or how to approach them, come and have a chat with your GP. We can help you come up with a plan and support you whilst you work towards your weight and health goals.