Top 3 tips to lose weight successfully
As a dietitian many of my clients are looking for help with healthy habits and finding a comfortable weight for them as individuals. This can involve big changes and sometimes focusing on how to lose weight in a healthy way. Every person is different with their nutritional needs and goals, but I do find common themes that I discuss with clients to help them plan best for themselves.
For those who haven’t had an opportunity to speak to a dietitian yet, here are my top three tips to get you started!
Changing your mindset and expectations is the first step towards success with weight loss.
Firstly, it’s important to understand that an all-or-nothing approach is detrimental to progress because as soon as something doesn’t go exactly to plan, then it’s all over, and you’re back to square one.
Secondly, instead of starting with all guns blazing and burning out, start by taking time to set your goals. It’s important to frame your long-term goals, and break them down into small goals to tick off. For example, if your goal is to lose 10kg over 6 months, this can feel like a lifetime away. Breaking this down into short term goals such as monthly or weekly will feel a lot more manageable. Setting short term goals and completing them will increase your self-confidence in achieving more goals, creating a positive mindset for success.
A goal without a plan is just a dream.
Wanting weight loss or improved health is a great start, but you’ll have to implement some healthy behaviour changes now. These may be focused on nutrition, exercise, sleep or wellness or a combination of all of these.
You may not be equipped to make this assessment and plan yourself, which is where health professionals come in. Seek help from qualified people who are knowledgeable in these fields, such as a dietitian or nutritionist for the nutrition side of things, and a trainer or exercise physiologist when it comes to exercise. Outsourcing means that you’ll have a well-designed plan and education provided on reaching your goals.
If you’re not sure where to start, we have healthy meal plans on the Tony Ferguson website designed by a dietitian for you to follow, as well as food journals and exercise planners.
Focus on the inclusion of healthy foods, rather than obsessing about foods to remove from your diet. I like to help clients prioritise to increase their intake of healthy foods such as vegetables, fruits, whole grains, and particularly protein foods. Protein can be forgotten when on a diet, but it is essential as it helps preserve lean mass (muscle), keep you full, and increase your metabolic rate. All these things promote weight loss, so it’s crucial to make it a priority and aim to have protein-rich snacks and meals.
If you’re especially busy or prefer not to prepare meals, you should consider taking a protein shake meal replacement to simply grab and go. The Tony Ferguson shakes are low calorie, low sugar and high protein and fibre and these are suitable to be used in conjunction with nutritious food if you’re looking for a healthy weight loss solution.
Tony Ferguson Dietitian