Karen Greer, Clinical Lead Dietitian at Spectrum Nutrition, talks us through her top tips for sustainable weight loss.
Many clients tell me that they have successfully lost weight in the past, only to go on to regain their original weight or sometimes even more. In fact, we know that up to 35% of the weight lost is regained after one year.
To lose weight we need to consume less energy (calories) than we consume or expend, and this is the one common trend that most “weight loss diets” share. However, the “diet” culture has left many of us feeling very confused about what we should eat or do to achieve weight loss and how we can make it last long term.
Here are my top tips to follow if you want to lose weight and make it last.
Be smart
Think about your current daily routine. Think about what works well for you when making healthy food choices, and also think about what is harder to eat healthy. Identifying these challenges will help you troubleshoot and find solutions that will work for you
Any change you make to lose weight needs to be sustainable – this is the key to achieving long-term change. If you don’t see yourself continuing a change in 6 months, then it’s not realistic. SMART goals will help you keep your goals realistic and achievable. Try to make sure your goals are:
Specific
Counted
Accomplished
Realistic
Time bound
Be patient
Losing weight is not a race or a competition. Being patient and focusing on taking it day by day will allow you to achieve your goals in the long run and help you not get discouraged in the meantime.
Remember, food is much more than just ‘weight’. Food is our nutrition and fuel and is key to maintaining good health. I encourage all my clients to start by focusing on their daily eating patterns and introducing small changes as ‘new habits’. This will allow you to get the results you want over time and, more importantly, help you maintain them in the long run.
Think about your triggers
Have you considered daily triggers that may influence your food choices? Some examples of common triggers or challenges we face that can affect our food choices are listed below. Can you relate to any of the following? Can you find a solution that could help you overcome or avoid this challenge?
Time constraints
Hunger levels
Health conditions
Portion sizes
Preparation time
The food choices of your family or your compatriots
Craving for food
Emotional or stress eating
I don’t do a weekly food shop
Dehydration
Motivation
Lack of energy
For example – Lack of time during the week is a common obstacle that most people face at some point. To help with this, could you cook a meal on Sunday and use the leftovers for your meal on Monday? Could you spare 30 minutes of meal prep on Saturday to reduce your workload during the week? Could you start using frozen vegetables instead of fresh to save on prep time?
Keep asking yourself, how can I make things easier on myself while still keeping my choices healthy?
And remember, it’s not a sprint. Making 1-2 small changes each time that are sustainable and become a habit will be more beneficial than trying to change everything at once and feeling too tired to maintain them, thus increasing the risk of old habits re-emerging.
Reduce how often you weigh yourself
Do you find yourself stepping on the scale every day or every week and feeling disappointed with the results? Then it might be time for a different approach.
If we focus on the number on the scale as the primary measure of how well we’re doing, then it can make us feel like the changes we’re making are ‘working’ or ‘not working’ or that we’re doing it ‘right’. or “false”, which is not the case. Remember, food is much more than just “weight”. Consider the impact of our food choices on our energy levels, mood, sleep, stress management, immune system, digestive health, heart health, etc., etc. positive relationship with food and with your body.
Make sure you enjoy your food
Healthy eating should be fun and enjoyable. It shouldn’t feel like a chore, and if it is, then maybe it’s time to change it up and maybe try some new recipes. We at Spectrum Nutrition will be sharing healthy recipes regularly, so be sure to follow our blog and don’t miss out! Why not start with our healthy pancake recipe, right here?
Consider the Spectrum Sustain program
Spectrum Sustain is a new 6 session Weight Management Program developed by our expert Dietitians at Spectrum Nutrition. This virtual program is designed to support sustained weight loss by giving people the knowledge and confidence to make healthier food choices long-term while continuing to enjoy their meals and build a positive relationship with food. For more information about the program or to register, click here.
You can also contact the Patient Services team at info@spectrumhealth.ie or on 01 611 1740.
Written by: Karen GreerClinical Lead Dietitian at Spectrum Nutrition, CORU Registered and INDI Member.
