7 steps to effective, lasting weight loss

Creating healthy eating habits, and losing weight, takes time but with consistency it becomes second nature. Here’s 7 easy steps you can try:

Step 1. Start with small changes

• Swap white bread for whole grain

• Add one extra serving of veggies to your meals

• Use smaller plates and bowls to control portion size

Step 2. Plan and prep your meals

• Meal prep helps you avoid unhealthy choices when you’re hungry

• Keep healthy snacks like nuts, fruit, or yogurt on hand

Step 3. Balance your plate

• Fill half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains

• Include healthy fats (avocados, nuts, olive oil) in moderation

Step 4. Stay hydrated

• Sometimes thirst feels like hunger, try drinking water before reaching for a snack

• Aim for at least 8 glasses (2-2.5l) of water per day

Step 5. Limit processed and sugary foods & drinks

• Read labels and avoid foods with added sugars and artificial ingredients

• Opt for whole, unprocessed foods whenever possible

Step 6. Everything in moderation

• Deprivation can lead to cravings, so enjoy your favorite foods occasionally, but in small portions

Step 7. Prioritise sleep and manage stress

• Poor sleep and high stress increase cravings and slows metabolism

• Aim for 7-9 hours of quality sleep and practice stress-reducing activities like mindfulness, meditation, resonant breathing or yoga

Finally, weight loss takes time and commitment. There is no quick fix. Stick with it and you’ll see the changes you’re looking for.