7 proven strategies for losing 10kg or more
Forget about fad diets and intense workout routines, these practical and sustainable weight loss methods are (literally) a walk in the park.
Struggling to lose 10kg or more? You’re not alone. Many people who go on a weight loss journey end up gaining back the weight they lost quickly. This is because successful weight loss involves more than just cutting calories and being disciplined. In fact, weight loss can still be challenging for some people, even when they’re doing all of the right things. This can be due to a variety of factors, such as thyroid issues, polycystic ovarian syndrome, and certain medications, which is why it’s important to seek medical support if you are having trouble achieving a healthy weight.
While trendy diets and exercise fads may be tempting, they’re usually too good to be true. What works is adopting the right mindset, establishing a sustainable exercise routine, and creating a new healthy lifestyle that you can maintain long term.
Here, three experts share their scientifically proven methods for achieving and, most importantly, maintaining a healthy weight.
Nutrition is king
You know the saying, you can’t out-train a bad diet? Well, it’s true. “You can’t lose weight if you are not in a calorie deficit, but you can lose weight without ever exercising,” explains personal trainer and weight loss coach Gráinne Shemesh. “I don’t recommend that, of course, as a personal trainer, but it is a fact.” Shemesh suggests focusing on protein-rich foods that will leave you feeling fuller for longer.
“I recommend filling your plate with vegetables so you are not missing out on food volume or important nutrients. People find it difficult to stick to a diet if they feel deprived, but you can eat a lot of food if you know what to choose and still lose fat.”
Tom Hose, founder of boutique fitness studio FoxFit, also believes that good nutrition is an essential part of a sustainable weight loss plan. “I am a big believer in simplicity and would recommend replacing man made processed foods with whole real foods, focusing on ingredients you can pronounce,” says Hose.
Exercise right
“Exercise and physical activity are non-negotiable when it comes to healthy ageing, longevity and supercharging your weight loss,” says Michaela Sparrow, naturopath and longevity expert. If weight loss is your goal, she recommends a combination of walking and strength training.
“Incorporating resistance training and regular walking into your routine leads to effective weight loss, improved metabolic health, and significant anti-ageing benefits, enhancing overall quality of life and longevity,” she says.
According to Sparrow, studies show that walking at a pace you can still talk at but are slightly losing your breath for just eleven minutes a day can lower your risk of premature death by as much as twenty-five per cent. Walking also burns calories and supports weight loss by increasing your daily energy expenditure. Plus, it’s easy to incorporate into your daily routine, making it a sustainable habit.
Strength training is also essential. Building and maintaining muscle mass will help with losing weight and stimulate muscle growth and repair, which burns calories and supports weight management.
Sparrow suggests aiming for two to three 45-minute or less strength training sessions a week — which could include pilates, weight training at the gym, kettlebell workouts or body weight exercises — and walking 2.5km three to four times a week.
Forget about perfection
If you strive for perfection in your diet and fitness routine, you may be setting yourself up for failure. Most experts recommend following an 80/20 lifestyle, meaning you stick to your plan 80% of the time and allow yourself to be more flexible 20% of the time. This flexibility lets you enjoy social events and allows for occasional indulgences. As Shemesh puts it, “This gives you the freedom to eat out, have cheat meals, go to celebrations and have holidays. Some days, you will do better than others, but don’t let one slip-up ruin the rest of your day. “If you have a slice of cake at work on someone’s birthday, it doesn’t ruin everything.”
To set yourself up for success, Shemesh suggests meal planning so that you always have healthy meals ready to go. “Freeze dinner meals so that when you get home from work and are too tired to cook, you have something you can quickly eat. This will save you from ordering pizza or Uber Eats.”
Conquer cravings
If you often snack when you’re bored, it might be because your brain is seeking a boost in dopamine rather than just craving a chocolate bar. According to Sparrow, dopamine is a neurotransmitter that influences motivation. She explains that low levels of dopamine can lead to increased cravings for high-sugar, high-fat, and processed snacks, which can result in overeating.
The same is true for serotonin, better known as your happy hormone. “Low serotonin levels are linked to depression, anxiety, and emotional eating. If you crave carbohydrates, especially if you are feeling flat, low, or emotional, it could be your serotonin needing a boost,” explains Sparrow. You’ll feel full and satisfied more easily when your serotonin levels are healthy.
You can support healthy brain function by nourishing your body with whole foods, which may help mitigate cravings and support cognitive function. If you are still experiencing cravings, try drinking a big glass of water. “Dehydration can be mistaken for hunger, leading to overeating,” says Sparrow. “Aim for at least two to three litres a day, and add a sprinkle of sea salt to your water for enhanced hydration.”
Motivation isn’t enough
If you’ve been trying to lose weight for a while, you know that no matter how motivated you are on day one, there will come a day when you just don’t feel like it. While this is completely normal, consistency is everything when it comes to achieving your goals. Thankfully, discipline is a skill that you can learn over time. “It’s much more useful to think of discipline as something you need rather than motivation,” explains Shemesh. “Motivation comes and goes, but if you’ve made a commitment, then you don’t have to rely on any motivation.” Her number one tip is to find out what puts you in a good mood “because everything is easier when you are in a good mood.”
“Often, it’s things like going to bed on time, eating well, exercising, and staying away from people who drain you. Unfortunately, to get the ball rolling, sometimes you have to force yourself to exercise before you will feel motivated. That’s where the discipline and commitment come into play,” says Shemesh.
Along with prioritising all aspects of wellness — movement, nutrition, sleep and mindset — Hose recommends investing time in understanding your why. “This provides clarity and substance to your defined goal and keeps you on track,” he says.
Have the right mindset
“Having the right mindset is crucial when trying to lose weight,” says Shemesh. This is particularly important if you have been a yoyo dieter for a long time. The good news is that the problem is likely not you, but that you still need to find the right approach.
“A lot of people can lose weight and have done so before, but they struggle to maintain weight loss. This is where having a coach can help you. They’ve got the skills and the knowledge to help you navigate this stage and stop you from spending years gaining and losing the same weight,” explains Shemesh.
Keeping a positive mindset by making the process as enjoyable as possible makes sticking to a weight loss plan much easier. Start with small changes to your lifestyle and celebrate every single win, no matter how small. “Slow progress is still progress, so try to focus on all of the other health benefits that being healthier will bring you.”
Ultimately, self-acceptance is the most important goal, regardless of your size. By prioritising healthy eating and a balanced lifestyle to feel good about yourself, rather than resorting to negative self-talk and punishing exercise routines, you can better nurture your body and foster self-love.
The content provided in this article is intended for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. If you have a history of eating disorders or other health conditions, please consult with your healthcare provider before making any changes to your diet, exercise routine, or weight loss plan.
