Weight loss

Weight loss starts with nutrition

Weight loss is probably the number one most common reason why people seek help from a dietitian. Having excess body fat is associated low-grade chronic inflammation. Over time, the inflammatory effects of being overweight therefore increases the risk of several metabolic health problems, including high blood pressure, heart disease, type 2 diabetes, cancer, fertility and pregnancy complications, and joint inflammation.

Most people generally understand that body weight is about what goes in (energy input through diet) versus what goes out (energy output through expenditure), however, in practice, we know that it’s a lot more complicated than this simple, and frankly old-fashioned, energy balance model. If you are wanting to lose weight, these are some of the core principles that are essential for successful weight loss.

Quality over quantity

The first thing most people think to do if they are trying to lose weight is reduce the portion size of their usual meals i.e. they eat less. Initially, this is usually quite effective. If you eat less than what you usually eat, the body uses stored body fat to meet its energy demands. However, this usually backfires fairly quickly; if other changes aren’t made to the types of foods eaten, then the “dieter” is quickly met by feelings of increased hunger. This leads to a stand-off between the body’s natural self-regulatory hunger cues and the dieter’s own willpower to stay on said diet.

Successful weight loss does not come from constantly enduring hunger until one meets their goal weight. Before you even think about eating less, you need to change how you eat. A healthy body needs to be fuelled by a wide range of essential nutrients provided by a diet consisting of mostly minimally-processed whole-foods. Ultra‑processed packaged foods such as packaged snacks, breakfast cereals, breads, muesli bars, sugar-sweetened drinks lack many important properties that are essential for balancing blood sugar and keeping you full. More sugar and processed food typically lead to more under and food cravings, making it difficult to stay in a calorie deficit for weight loss. Instead, fill your plate with healthy whole‑foods to provide a range of essential nutrients that satisfy you.

A whole-food diet generally consists of:

The paradox of an unhealthy diet pattern usually means excess calorie or energy intake, but a deficiency of many other essential nutrients. Diets high in ultra-processed foods are known to carry a major health burden. People with diets high in ultra-processed foods experience higher rates of obesity, heart disease, and certain forms of cancer compared to people with diets with less ultra-processed foods. This may come down to ultra-processed foods being hyperpalatable (ultra-delicious so we eat more) and energy dense, leading to excess energy intake. Inadequate intake of healthy unprocessed foods can also mean lower micronutrient, phytochemical and fibre intake.

Balance blood sugar with protein and healthy fat

The main reason why diets fail is because people end up finding they are too hungry and cave into cravings. Often cravings are also the reason for people to avoid changing their diet in the first place. Cravings for sweet and starchy foods are usually driven by blood sugar instability. That is why focusing on specific strategies to improve blood sugar stability can be a game changer for sustainable weight loss and life-long healthy eating.

Blood sugar problems are one of the most common nutritional issues in Westernised countries. Both high and low blood sugar can be an issue when it comes to losing weight healthily. Typically, people with blood sugar instability will yo-yo between high and low blood sugar. This is because as blood sugar levels spike from consuming sweet and starchy foods, an excessive insulin response can lead to blood sugar levels crashing later on in the day. High glycaemic load meals paired with irregular eating and a high stress lifestyle can be a recipe for out-of-control food cravings and excess hunger. Over years or decades, this unstable blood sugar pattern can eventually progress to type 2 diabetes and metabolic syndrome, making weight loss even more difficult.

In order to eat to support balanced blood sugar levels, first aim to include a source of protein and healthy fat in each meal. Protein and fat slow down the release of sugar into the blood from carbohydrate-rich foods. These nutrients also help to keep you feeling full and keep cravings at bay. Second minimise refined carbohydrates and sugars. These types of foods create an excessive blood sugar and insulin response, setting one up for a daily blood sugar roller coaster ride. Third, aim to follow a fairy regular meal pattern timing. Sporadically missing breakfast or lunch can quickly lead to a drop in blood sugar that will be met with excess hunger and cravings. A regular eating pattern can look differently for many people depending on your routine, work hours, and exercise levels. It is about eating meals balanced with protein, fat, and slow-release carbs as often as you need to meet your hunger needs.

Balance a breakfast smoothie:

Drink water

Too often does the humble glass of water get overlooked when it comes to nutrition. Hydration is quite simply the cheapest and easiest hack when it comes to weight loss. As a guide, most people will need around 30 mL per kilogram of body weight, which for a 75 kg person equates to 2.25 L per day or 9 x 250 mL glasses. If you are not drinking enough water, you are selling yourself short in pursuit of your health goals.

Being dehydrated increases hunger perception. Oftentimes, dehydration can be a key contributing factor to a mid-afternoon slump in energy. This is why drinking plenty of water as you adjust your eating habits can help to mitigate hunger and cravings, making it easier to stick to a new regime.

From my experience working one-on-one with clients with weight loss goals, I have observed that there most people might fall into two categories when it comes to water; there are water drinkers who cannot have enough, and there are non-water drinking who flat out dislike drinking water. While there might be plenty of tools and hacks to drinking more water, such as cute water bottles and reminders, it really comes down to making it a conscious habit.

Monitor progress

A lot of people get put off scales or other body measures due to previous negative experiences. For the clients that I work who have a weight loss goal, I usually recommend using some form of monitoring. This doesn’t necessarily have to be scales. It could be a belt size, waist measurement, or item of clothing. Monitoring isn’t so much about expecting a certain number to change week to week. It’s about having some way of showing up to your goal and being accountable to the intentions that you have set. Seeing progress is the really exciting part of a weight loss pursuit. It’s what keeps you showing up week to week, excited for what the next few months could bring. Monitoring progress is also how I work effectively as a coach because, ultimately, I’m not doing my job if I’m not helping you see results. We want to be sure that the approach we’re taking and all the work you’re putting in is giving you the results you desire.

Lifestyle changes

There’s that cliché quote that goes something like “it’s not a diet, it’s a lifestyle change.” Although we’ve heard it before, that is exactly where you’re thinking needs to be at for long‑lasting weight loss. One thing that I continuously check in with weight loss clients is whether what they’re doing with their nutrition and lifestyle is something they can see themselves sticking to in the next six and twelve months i.e. is it sustainable? Is it a struggle? Living healthily should not be a struggle. Usually, when people are struggling with healthy eating, it’s a sign that there is something out of balance. For example, they may be over‑restricting food or cooking various different meals each week has become too complicated for their current lifestyle. This is where bigger picture thinking needs to come into play. Sure, you can low weight quickly if you stay at home, eat your three meals, and do all your exercise, but life is complicated and so much more than that. A healthy lifestyle provides room for Friday nights, brunch with a friend, midweek takeaways, and work lunches. Your results come from what you are doing most of the time, otherwise known as the 80:20 rule. For successful results, you want to establish your systems and habits to keep you on track most of the time, while also allowing room for the fun stuff on occasion. This approach is essential for making healthy weight loss sustainable.

Chances are that you have found this page because you are interested in making healthy changes to lose weight but are not sure how to start or how to keep it going. Weight loss on a surface level is quite simple, however, it is complicated by many factors such as appetite and blood sugar regulation, metabolic health, and the systems and habits ingrained in our lifestyles. The best way to first approach weight loss can be counterintuitive; it’s about eating enough nutritious food to feel satisfied and to stabilise blood sugar levels. Naturally, with a balanced eating approach, it becomes easier to establish healthy boundaries around ultra‑processed foods. Hunger and cravings are also typically less. These principles are all woven into the work I do with clients one-on-one. If a whole-food eating approach to weight loss is something that you’re ready for, get in touch.