4 weight loss strategies that really work.
Weight loss can be hard. That’s why you’ve probably tried every diet out there and are still not seeing the results you desire. Our Clinical Nutritionists from LEPT Nutrition have put together four simple tips based on their own experience and evidence-based research to help you achieve your weight loss goals.
1 - Eat a high protein breakfast
What you eat for breakfast can set the course of your entire day. Eat too little, or something low in protein that spikes your blood sugar, and you’ll be reaching for the snack table before 10am.
But by eating something that is rich in protein, it’ll help to keep you full until lunchtime, leading to less snacking and making it easier to make healthier food choices throughout the day.
Protein also helps to suppress the hormone ghrelin that is responsible for making us feel hungry. If you’ve had a poor nights sleep this can increase your levels of ghrelin, so it’s even more important to make sure you get a good dose of protein in the morning to balance those hormone levels.
2 - Plan your meals and cook at home as much as possible
A study of over 40,000 people found that planning your meals in advance was associated with better diet quality and a lower risk of obesity. In fact, those who ate home-cooked meals at least 5 times per week were 28% less likely to be overweight.
Many people talk about needing more motivation and discipline to eat healthier. But the truth is that motivation and discipline are just like muscles - they get tired when they are being used over and over and over again.
This is why we’re huge fans of meal planning. Taking the time to plan your week of meals means that you only need to make the decision to eat healthy once, instead of making it again and again, every time you need to decide what to eat.
As part of our weight loss program we provide personalised meal plans and shopping lists to take away the effort and stress of meal planning. Click here to find out more about that.
3 - Drink plenty of water
Increasing your water intake has been associated with an increase in weight loss and energy expenditure, as well as deceased appetite and food intake. So drink up!
Here are some tips to effortlessly increase your water intake throughout the day:
1. Start the day with a big glass of water. You’re the most dehydrated first thing in the morning so be sure to start your day with a large glass of water to boost your hydration levels nice and early. This is particularly important if you usually reach for a tea of coffee first thing, as these drinks can be very dehydrating.
2. Carry a water bottle with you at all times.
3. Set ‘water break’ alarms in your phone.
4. Drink a glass of water after each meal. Note that we said after? Drinking large amounts of water before your meals can decrease your stomach acid, reducing your digestive capacity, which is why we recommend drinking your glass of water after your meals.
4 - Weigh yourself regularly
If you’re serious about losing or maintaining your weight, then regular weigh-ins have been shown to encourage weight loss. We recommend weighing in 2-3 times per week, immediately after waking (after you empty your bowels but before you have your first glass of water).
“A two-year study published in the Journal of Obesity, found that frequent self-weighing and tracking results were effective for both losing weight and keeping it off.”
It’s important to remember that there are many factors that can cause weight to fluctuate daily, so it’s important to not focus on each number, but instead on the overall picture. Your Nutritionist can help you to work through any concerns you have when stepping on the scale.
Let us help you achieve your weight loss goals.
At LEPT Nutrition we help you get to the root cause of your weight gain for effective, long-lasting results.
Our LEAP Weight Management Program includes:
· Individual health assessment to determine the underlying factors making it harder for you to lose weight.
· Results-driven treatment plans incorporating evidence-based weight loss strategies.
· Personalised meal plans and shopping lists to make incorporating this strategies as easy as possible.
· Mindful eating techniques and eating behaviour modification for long-lasting change.
· Regular tracking of your body composition and weight loss goals via bio-impedance analysis (in-person only).
What is doesn’t include:
· Tiny portions and boring, restrictive meals.
Book your Initial Consultation now to get started, or book in for a free 15 minute chat if you’d like to find out more.
