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Kickstart Your Weight Loss: 3 Simple Tips for Sustainable Success

As a dietitian specialising in sustainable weight loss, I am all about simple and realistic strategies that can be incorporated into a busy lifestyle. In this post I will share three simple yet effective tips that can kickstart your weight loss journey. These tips are not about quick fixes or restrictive diets but rather lifestyle changes that will help you achieve your weight loss goals in a sustainable and enjoyable way.


Tip 1: Include Protein at Each Meal

Protein is an essential nutrient that plays a crucial role in weight loss. Not only does it provide the body with necessary building blocks for tissues, but it also has a significant satiating effect. Including protein in your meals can help control hunger and reduce overall calorie intake, making it easier to stick to your weight loss plan.


To incorporate more protein into your daily diet, consider adding lean sources such as lean meat, chicken, turkey, fish, tofu, beans, and lentils to your breakfast, lunch, and dinner.


Don't be afraid to utilise convenience sources as there are so many great options available:

  • Frozen or tinned fish

  • Pre cooked chicken

  • Pre-marinated tofu

  • Tinned lentils and legumes including baked beans (try the Edgell snack time tins!)

High protein yoghurt, low fat cottage cheese and protein powders can also be used to boost the protein in your meals.


For example, start your day with a high protein yoghurt with granola and berries, a chicken and salad high protein wrap for lunch and easy baked salmon and veg for dinner.



Tip 2: Include 1/2 a Plate of Vegetables or Salad at Lunch and Dinner

Vegetables are nature's weight loss superheroes. Low in calories and packed with nutrients, they are excellent choices to support your weight loss journey. The high fibre content in vegetables promotes a feeling of fullness, which can aid in portion control and prevent overeating. Additionally, the wide range of vitamins and minerals in vegetables supports your overall health and energy levels.


During lunch and dinner, aim to fill half of your plate with colorful vegetables or a fresh, delicious salad.


Increasing your intake of vegetables doesn't need to be difficult or time consuming. Try these simple tips to help boost your veggie intake with ease:

  • Meal prep: roast up a batch of vegetables at the start of the week or chop up some carrots and celery so they're handy for a snack or pre-chop vegetables so they're ready to be cooked

  • Make a batch of soup to have as lunches, dinners or even a snack. This is an easy way to boost veg intake over winter

  • Use convenience options such as premade salads and slaws, pre chopped veg and frozen veg.


Experiment with different vegetable combinations to keep your meals exciting and satisfying. Don't forget to spend some calories on delicious dressings and sauces as these will make your veg taste great and you will want to eat more of them! (There is NOTHING worse than a dry boring limp salad or over cooked floppy broccoli...keep it interesting!)



Tip 3: Boost Your Daily Steps (Incidental Activity)

When it comes to weight loss, we often focus more on structured exercise. Whilst this is important, also know that increasing your daily steps and incorporating more incidental activity into your routine can have a significant impact on your weight loss journey.


Incidental activity refers to the little bursts of movement you can add to your day, such as taking the stairs, walking during phone calls, or parking a bit further away from your destination. These simple activities contribute to increased energy expenditure, promoting a more active lifestyle.


Start by setting achievable step goals and gradually increasing them over time. Consider using a fitness tracker to monitor your daily steps and keep yourself motivated.


Find enjoyable activities that get you moving, whether it's dancing to your favorite tunes, hiking with friends, or spending time in the garden. If it's enjoyable, you'll keep doing it!



Take home message

Kickstart your weight loss journey with these three simple yet powerful tips: protein at each meal, filling half of your plate with vegetables/salad at lunch and dinner, and boosting your daily steps.


Sometimes the hardest part is getting started. Once you have taken the first steps, you will build motivation and momentum. Consider choosing 1 or 2 of these tips to get started with and then add in the next change when you're feeling ready!


 

If you've spent the last few years losing and then regaining the same 5-10kg+, it might be time to seek support from an expert✅


My 1:1 coaching program 'Nourish & Thrive, Without the Dieting' is designed for busy women and will enable you to regain control of your health and your weight with relying on restrictive diets or expensive supplements.


Book in for a FREE kickstart call to learn more and see if my program is the right fit for you!






 

ARTICLE/CONTENT DISCLAIMER

The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.


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