Updated: Oct 24
5 Essential Steps to Unlock Long Lasting Weight Loss Success
Losing weight and maintaining it can be a challenging journey, especially for busy professional women and mums over the age of 35.
If you've struggled with sticking to diets in the past or found it difficult to keep the weight off, you're not alone.
The key to success lies in adopting a holistic approach that focuses on healthy habits rather than rigid calorie counting or relying on branded diets.
In this blog post, we will guide you through five essential steps to make your weight loss plan a lasting success in Liverpool.
By the end, you'll have the confidence and knowledge you need to embark on this journey, knowing that it could be the last weight loss program you'll ever need.
Step 1: Set Clear Goals and Create a Realistic Plan
Before diving into any weight loss program, it's essential to set clear, achievable goals.
While a number on the scale may be one aspect, don't forget to consider other factors such as improved energy levels, better sleep quality, or increased strength.
Too many people put their focus on just losing weight, and while I understand the importance of this... it detracts away from the other success you will achieve as part of the journey.
These holistic goals will keep you motivated and focused on overall health and well-being rather than just a specific weight target.
Once you have your goals in mind, create a realistic plan that aligns with your lifestyle and preferences.
Consider your daily schedule, food preferences, and any dietary restrictions.
Remember, this journey is about making long-term sustainable changes, so it's important to create a plan that you can stick to for the long haul.
Step 2: Embrace a Habit-Based Approach to Eating
Instead of getting caught up in the tedious process of counting every calorie, shift your focus to a habit-based approach to eating.
The foundation of this approach lies in choosing single ingredient foods.
Single ingredient foods are natural, unprocessed, and offer an array of essential nutrients.
These include fruits, vegetables, lean proteins, whole grains, and healthy fats.
By making these foods the cornerstone of your diet, you'll nourish your body with vital nutrients while naturally managing your calorie intake.
Tip: Single ingredient foods don't have to put on their packaging how healthy they are because we all know how they improve your health.
Other foods do so they can convince you they are healthy.
These foods are not only good for weight loss but also promote overall health and well-being.
Aim to make them a significant portion, around 80%, of your daily food intake.
Additionally, don't forget to hydrate yourself adequately by consuming at least 3 litres of water every day.
Step 3: Prioritise Regular Exercise and Physical Activity
While nutrition plays a crucial role in weight loss, regular exercise and physical activity are equally important.
Find activities that you genuinely enjoy and make them a part of your daily routine.
Whether it's taking brisk walks, joining a local fitness class, or cycling through beautiful Liverpool parks, find something that brings you joy and keeps you active.
Exercise not only helps burn calories but also improves cardiovascular health, boosts mood, and increases energy levels.
If you feel unsure about creating an exercise plan tailored to your needs, consider seeking the assistance of a personal trainer in Liverpool.
They can guide you through exercises that align with your goals and ensure you stay motivated on your fitness journey.
If you are new to this then start with your daily activity and tracking your daily steps.
8-12k steps a day is a good way to start and make this consistent
And if you want professional help in putting a plan together, we have our renowned 6-Week
Body Transformation Challenge that has helped 1000's of women lose weight, get active and most importantly improved their confidence and health.
Step 4: Manage Stress and Emotional Eating
Stress and emotional eating can pose significant challenges to weight loss efforts.
Many of us turn to food as a coping mechanism when faced with stress or strong emotions.
To overcome this, it's crucial to develop healthy strategies for managing stress.
Incorporate activities like meditation, yoga and deep breathing exercises
By redirecting your focus and finding alternative ways to cope with stress, you can avoid
turning to food for comfort.
For others it may be a case of just asking yourself before this 'trigger' kicks in 'How Will This Make Me Feel?'
By taking a few seconds to think about this it can put you out of that mindset and back in focus.
Additionally, it is important to develop a healthy relationship with food.
Instead of viewing it as a source of emotional support, shift your perspective to see food as nourishment for your body.
Listen to your body's hunger and fullness cues, and practice mindful eating.
A mistake people often make is to confuse hunger with thirst.
So, if you have finished eating and are still hungry, take a few minutes and have a glass of water to see how that makes you feel.
By being present and mindful during meals, you can better recognise when you're truly hungry and when you're satisfied, preventing overeating.
If you find that stress or emotional eating is a persistent struggle, don't hesitate to seek support from friends, family, or professionals who can offer guidance and help you develop healthier coping mechanisms.
Step 5: Create a Supportive Environment
The journey to successful weight loss becomes much easier when you surround yourself with a supportive environment.
Our personal trainers and 6-week challenges provide out clients with an incredible community of like minded women who all want to make changes and improve their health
Sharing your progress, challenges, and victories with like-minded individuals can provide motivation and a sense of belonging.
In Liverpool, our weight loss programs are renowned for their success with clients because of the amazing community, support and guidance our clients receive.
These programs can provide you with resources, personalised advice, and a network of individuals who share similar goals.
Embrace the power of community, and let it fuel your success.
You now have a roadmap to make your weight loss plan a lasting success.
By following these five essential steps, you can break free from the cycle of dieting and achieve sustainable weight loss.
Remember, focus on setting clear goals, adopting a habit-based approach to eating, prioritising regular exercise, managing stress and emotional eating, and creating a supportive environment.