12 Tips to stay on track on your weightloss journey

Maintaining a healthy weight can be challenging, but with some mindful strategies, you can avoid unwanted weight gain.

Here are 12 tips to  stay on track: weightloss journey

one

Focus on a diet rich in vegetables, lean proteins, healthy essential fatty oils, amino acids & seeds  – For example:

Vegetables:– like cruciferous, peppers, avocado.

Vegetables to avoid: starchy vegetables like potatoes, sweet potatoes, mielie/corn, gem squash, peas, carrots

Lean proteins meats: Chicken, pork, Ostrich, fish, beef (select organic meats without added hormone growth injections)

Other foods rich in Proteins: Organic eggs, cottage cheese, almond nuts, fish, lentils, Greek yoghurt, Protein powders

Yoghurt: Plain or double cream plain yogurts – check the labels for all the hidden sugars & preservative – FAIR CAPE is the best to select besides Greek yogurts – but check for the hidden sugars and “E” numbers.

Seeds: Chai seeds, flaxseeds, poppy seeds, sesame seeds

Oils: Cold pressed oils, MTC oils, Olive oils, Macadamia nut oil, avocado oil

Breads allowed: Banting breads only made from coconut flour, almond flour sesame flour, flaxseed flour…

Foods to avoid: Breads made from grains, refined grains, cakes, pastries, pies, biscuits, crisps, chocolates, but you know all of this right?

two

Portion Control: Be mindful of portion sizes. Using smaller plates and measuring out servings can prevent overeating.

three

Regular Exercise: Incorporate at least 20-30 minutes per day if you are just starting to include exercise into your daily routine then as you progress add 45minutes to 1 hour of vigorous activity two to three times per week with your moderate exercise routine.

four

Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger, leading to unnecessary snacking.

five

Mindful Eating: Pay attention to your hunger cues and eat slowly to savor your meals. This helps prevent overeating and enhances enjoyment.

six

Avoid Processed Foods: Reduce intake of high-calorie, low-nutrient processed foods, which often contribute to weight gain. And loaded with man-made chemicals & preservatives which your body cannot digest.

seven

No Snacking: When you are going to eat something it should be a meal – avoid snaking. But, if you are on the go, with business or family errands and missed a meal – Choose nutritious snacks like nuts, yogurt, biltong,  instead of junk food to keep your energy levels stable.

eight

Get Adequate Sleep: Aim for 7-9 hours of sleep per night, as lack of rest can disrupt hormones that regulate hunger and appetite.

nine

Manage Stress: Engage in stress-reducing activities, such as yoga or meditation, to avoid stress-related overeating. Neuroscience research has proven that mediation lowers anxiety & cortisol levels, which is great for weightloss.

ten

Regular bowel movement avoid ‘Constipation’: Hormonal imbalances are one of the main causes of constipation, don’t ignore you constipation take natural supplements for regular bowel movements – check my online shop for recommendation – Colon cleanse.

eleven

Ask yourself if you have ‘Insulin resistance’? This becomes obvious when you struggle to lose that stubborn weight,  and have the following symptoms –

twelve

Underlying health issues that are blocking weightloss: High cortisol levels; thyroid dysfunction; hormonal imbalance; fatty liver – insulin resistance; perimenopause & menopause – all of these are connected to hormonal imbalances & of course ones unhealthy diet. (When you are struggling to lose weight go and see a nutritionist or book an appointment with we can do an online consultation or in person for more accurate information after going through symptom questionnaires & discussion with your personal experiences)

Bonus Tips:

Shop & Plan your meals ahead of the time: Create a food planner or follow my food plan eating plan if you are on one of my weightloss programs, being prepared leads to higher levels of achieving your goal weight with success.

Set Realistic Goals: Establish achievable health and fitness goals to maintain motivation and track your progress regularly. By incorporating these tips into your lifestyle, you can effectively manage your weight and promote overall well-being.

Reward system: As you developing daily new healthy stacking habits which are now becoming part of your daily lifestyle routine, building your self-discipline strengths, you should create little reward systems –

Examples:

1-4kg loss -reward to buy that book you wanted;

You Cut out alcohol for 7 days -reward gift to yourself have a facial treatment; 

You have been on your diet for 7-14days without breaking the rules: – reward book a hiking trip or walk  with your friends & healthy picnic

4-6kg loss – reward take clothes to seamstress for alteration;

8-10kg loss – reward take up a new hobby or skill