How to nail weight loss sustainably.
Are you putting in the work at the gym, eating well, but still not seeing the changes you want on the scale? I totally get how frustrating that can be! If you’re leading a healthy lifestyle and training regularly, but those last few kilos just won’t budge, you're definitely not alone. In fact, many of my app users are focused on shedding those “last 5-8kg” instead of trying to lose a large amount of weight.
Here’s the thing: there’s a big difference between eating ‘healthy’ and eating to lose weight. Eating healthily is about filling your plate with a variety of natural, whole foods, while eating to lose weight is about choosing the right foods that help keep your blood sugar balanced and support fat burning.
When you consume foods high in sugar (always check the macros and aim for under 10g of sugar per serving), your body has to work overtime, which can lower your immune system and spike your blood sugar, leaving you with a temporary “sugar high.” But when that sugar crashes, you’re left feeling tired and sluggish—and possibly regretting that indulgence that didn’t offer any real nutritional value.
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Just imagine how this rollercoaster of energy could be affecting your mood and overall vitality. The secret to fat loss might surprise you: it’s actually about eating regularly. By consuming portion-sized meals throughout the day, with the right foods, you’ll give your body the fuel it needs to burn fat efficiently and make the most of your workouts.
Here are my top 5 tips to help you achieve that sustainable weight loss and feel amazing:
Tip #1:
Do you only eat greens with dinner? It’s time to boost your greens intake, especially fiber-rich ones like broccoli, spinach, and asparagus. Incorporate them throughout the day, not just in the evening. Get creative and pair them with protein or healthy fats for a delicious and nutritious lunch or snack!
Tip #2:
Hydrate, hydrate, hydrate! Aim for up to 2 liters of water daily, and try adding half a lemon and a few lemon slices to improve your digestion. Your blood is mostly water, and it’s the key to transporting nutrients throughout your body, so staying hydrated is super important. Keep a water bottle by your desk or in your bag—it’s a small change that can make a big difference!
Tip #3:
Lean proteins are your friend when it comes to staying satisfied and building lean muscle, especially if you’re doing weight training. Foods like eggs, chicken, tofu, fish, and quinoa are fantastic options that also have minimal impact on your blood sugar.
Tip #4:
Good fats are essential for weight loss and can actually help your body release stored fat. If you don’t eat enough healthy fats, your body might go into “starvation mode” and hold onto fat reserves. Add healthy fats like avocado, olive oil, coconut oil, seeds, and nuts to your meals to keep your metabolism firing. Remember to pair them with lean proteins for the ultimate fat-burning combo!
Tip #5:
Don’t fear carbs—just choose the right ones! Quinoa, brown rice, sweet potatoes, and oats are amazing sources of complex carbs. They provide long-lasting energy, so enjoy them early in the day to fuel your body and minimize those mid-afternoon cravings.
If you're ready to lose those last few kilos and feel your best year-round, it’s time to rethink your eating habits. Think of food as fuel: by nourishing your body with clean, whole foods, you’ll optimize energy and burn fat more efficiently. The tips above will definitely help you reach your weight loss goals, but the real game-changer is consistency (not perfection). Stay consistent with healthy eating and training, and you’ll maintain a strong, fit, and healthy body for the long haul!
Kim x