Setting out on a new weight loss journey can feel daunting, but approaching it with a focus on health and sustainability makes all the difference to getting long term results that last, instead of finding yourself back at square one again down the track.

The strategies we’re covering here aren’t about quick fixes or extreme measures, but about building habits that support your wellbeing and help you feel strong, energised, and balanced in the long run. Here’s how you can hit the ground running with your weight loss journey while also setting yourself up for long term success.

Start with your why

Before diving into changes, take a moment to reflect on your motivation. What is driving your desire to lose weight? Perhaps it’s to feel more confident, have more energy, or improve your overall health. Identifying your ‘why’ gives you a clear purpose and can help keep you on track when challenges arise. Write it down or keep it somewhere visible as a reminder of what you’re working towards.

Focus on adding, not subtracting

Often, weight loss is associated with restriction, but reframing it as an opportunity to nourish your body can be empowering. Instead of thinking about what you ‘can’t’ have, focus on adding more nutrient-dense foods to your meals. Incorporate plenty of vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients, keep you satisfied, and reduce cravings for less nourishing options.

Make movement enjoyable

Exercise doesn’t have to mean gruelling gym sessions. In fact, the best form of movement is one you genuinely enjoy and can stick to. Whether it’s dancing, hiking, swimming, or yoga, find activities that make you feel good. Aim for a mix of cardio, strength training, and flexibility work to keep your body strong and resilient. Remember, consistency is more important than intensity.

Prioritise your mental wellbeing

Weight loss isn’t just about what you eat or how much you move; your mindset plays a crucial role too. Stress, lack of sleep, and negative self-talk can all hinder progress. Build a routine that supports your mental health, such as practising mindfulness, journalling, or spending time in nature. Learning to manage stress and fostering a positive self-image can make your journey more rewarding and less overwhelming.

Set realistic goals

Setting ambitious targets might feel motivating at first, but it can lead to frustration if they’re unattainable. Instead, break your journey into smaller, achievable steps that you can put into action. Small actions may seem insignificant, but they build momentum that gives you a sense of achievement and can have a snowball effect to grow into bigger actions that add up over time.

Celebrate each milestone, whether it’s drinking more water daily, cooking a healthy meal from scratch, or walking an extra kilometre. Over time, these small wins add up to significant progress.

Build a supportive environment

Your surroundings can significantly influence your success. Create an environment that encourages healthy choices by stocking your kitchen with nutritious foods, scheduling time for workouts, and surrounding yourself with people who support your goals. If possible, involve friends or family in your journey to help keep you accountable and motivated.

Give yourself grace, patience and kindness

Lasting weight loss doesn’t happen overnight, and progress might not always be linear. There will be days when you’re tired, when life feels overwhelming, or when you indulge more than planned. Rather than dwelling on setbacks, treat them as learning experiences and move forward. Practising self-compassion is key to staying on track.

Embrace balance, not perfection

Striving for perfection can often lead to burnout. Instead, aim for balance. It’s okay to enjoy your favourite treats in moderation or skip a workout when your body needs rest. By allowing flexibility, you’re more likely to maintain your habits over the long term. Remember, it’s about progress, not perfection.

To sum up

Sustainable weight loss is not about quick results but about creating a lifestyle that prioritises your health and happiness. By understanding your motivations, focusing on nourishing your body, finding joy in movement, and nurturing your mental wellbeing, you can build habits that last. Be patient with yourself, celebrate your progress, and remember that the journey is as important as the destination.

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