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General10 Essential Weight Loss Tips for Sustainable Change

Are you ready to embark on a journey towards a healthier, more vibrant life? When it comes to weight loss, having the right knowledge and strategies can make all the difference. Let’s delve into 10 essential tips that will guide you towards achieving your weight loss goals and fostering a greater sense of well-being.

1.Embrace Cravings: Cravings are often seen as the enemy, sabotaging our efforts to eat healthily. However, cravings are the key to unlocking our health and happiness and should be seen as gifts to explore with curiosity and compassion. By understanding the underlying causes of cravings, we can better manage and overcome them. Explore the psychological and physiological factors that contribute to cravings, such as nutrient deficiencies, emotional triggers, and dissatisfaction in the primary areas of our life. By recognising where our life is out of balance we can make changes aligned with our happiness to break free from the cycle of craving and indulgence.

  1. Understand the Energetics of Food: Delve into the fascinating world of food energetics and how your body seeks balance through the consumption of different foods. Certain foods have opposing effects on the body, with some causing contraction and others promoting expansion. This dynamic interplay can lead to fluctuations in energy levels and cravings as your body strives to maintain equilibrium. By understanding the energetics of food and their effects on the body, you can make more informed dietary choices that support your health and well-being.
  2. Primary Foods and Their Impact: Our relationship with food goes beyond mere sustenance; it is deeply intertwined with our physical, emotional, and spiritual well-being. Primary foods, such as relationships, career, physical activity, and spirituality, profoundly influence our eating habits and overall health. By nurturing primary foods, we can create a more balanced and fulfilling life that naturally supports our weight loss journey.
  3. Prioritise Sleep: Quality sleep is essential for maintaining optimal health and well-being, yet it is often overlooked in our busy lives. Lack of sleep disrupts hormone balance, increases cravings for unhealthy foods, and impairs cognitive function. Prioritise sleep by establishing a consistent bedtime routine, learning mindfulness techniques, and meeting our core needs in the primary areas of our life. Quality sleep sets the foundation for successful weight loss and overall vitality.
  4. Address Emotional Eating and Trauma: Emotional eating is a common coping mechanism for dealing with stress, trauma, and difficult emotions. Seek help from a somatic therapist to heal emotional wounds and transform our relationship with food. By addressing underlying emotional triggers and learning healthier coping mechanisms, we can break free from the cycle of emotional eating and cultivate a more nourishing relationship with food and ourselves.
  5. Practice Mindfulness: Mindfulness is the practice of being fully present and aware in the present moment. When it comes to eating, mindfulness can help us cultivate a deeper connection with our food and our body’s hunger and satiety cues. By slowing down, savouring each bite, and paying attention to how food makes us feel, we can develop a more intuitive approach to eating that supports weight loss and overall well-being.
  6. Embrace a Nutrient-Dense Diet: Fuelling our bodies with nutrient-dense whole foods is essential for supporting our weight loss goals and overall health. Focus on incorporating a variety of fruits, vegetables, lean proteins, healthy fats, and whole grains into your diet to ensure you’re getting a wide array of essential nutrients. Nutrient-dense foods not only provide the fuel our bodies need to thrive but also help to curb cravings and maintain stable energy levels throughout the day.
  7. Stay Hydrated: Dehydration can often masquerade as hunger, leading to unnecessary snacking and overeating. Make sure to stay hydrated throughout the day by drinking an adequate amount of water. Aim to drink at least eight glasses of water a day, and adjust your intake based on your activity level, climate, and individual hydration needs. Keeping hydrated supports digestion, regulates appetite, and promotes overall health and well-being.
  8. Eat More Frequently: Instead of relying on large, infrequent meals, consider spreading your food intake throughout the day. Eating smaller, more frequent meals helps to stabilise blood sugar levels, prevent energy crashes, and curb overeating. Aim to eat every three to four hours, focusing on balanced meals and snacks that include a combination of protein, fibre, and healthy fats to keep you feeling satisfied and energised throughout the day.
  9. Learn to Cook: Taking control of your diet begins in the kitchen. Learning to cook allows you to take charge of your health by preparing nutritious, homemade meals tailored to your dietary preferences and needs. Experiment with new recipes, explore different cooking techniques, and embrace whole, unprocessed ingredients to nourish your body and support your weight loss goals. Cooking at home not only empowers you to make healthier choices but also fosters a deeper appreciation for the food you eat and the nourishment it provides.

Embark on your weight loss journey with self-compassion and a deep understanding that it encompasses more than just dieting to shed pounds. Sustainable weight loss involves nourishing your body, mind, and spirit. If you find yourself stuck in your journey, consider seeking guidance from a professional to help incorporate these strategies into your daily life. By embracing this holistic approach, you can create lasting change and cultivate a healthier, happier you.

Tori Bolling is a dedicated Health & Wellness Coach and Somatic Therapist specialising in embodied counselling and somatic therapy services offered through her practice at www.wellnesstherapy.co.nz. With a profound understanding of the mind-body connection, Tori utilises somatic therapy practices to facilitate healing and transformation at the deepest levels. Through gentle guidance and compassionate support, she helps clients release tension, trauma, and limiting beliefs stored within the body, allowing for profound shifts in physical and emotional well-being. Tori’s somatic therapy sessions offer a safe and nurturing space for clients to explore and integrate their experiences, empowering them to cultivate resilience, balance, and vitality in their lives.

Copyright – Victoria Bolling May 2024

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