Winter is the perfect time to work on your weight loss goals

Naomi Macarthurwritten by Clinic 33, Clinical Weight Loss Specialist and Industry Expert, Naomi Macarthur.

Most of us want to have a beach body we can show off in the summer but instead of starting in the winter months we often try and lose weight just a few weeks before our holiday.

The truth is when it comes to achieving our weight loss goals there is no shortage of fad diets and exercise programs that aim for short term results. However, unless we have a long term plan in place and are implementing the right approach this usually backfires.

Here are 6 tips for sustainable weight loss results:

1 ) Create a calorie deficit – In order to lose fat we need to be in a calorie deficit, ie our body must be using more energy than we consume. The calories we burn or expend each day include 3 components:

  • Resting energy expenditure (REE). REE refers to the calories our body uses at rest.
  • Thermic effect of food. This involves the calories our body expends digesting, absorbing and metabolising foods.
  • Activity energy expenditure. This refers to the amount of calories we expend during physical activity.

If we give our body fewer calories than are burnt by these components above we will put our body in a calorie deficit, which will lead to weight loss over time.

2 Eat minimally-processed foods. Foods which are highly processed are often low in protein, fibre and high in fat, sugar and salt, making them highly palatable which triggers a response in the brain to consume more without increasing satiety. By focusing on eating whole nutritious foods such as meat, seafood, eggs, nuts and vegetables, not only does it mean that the nutrient density of our diet will increase but it will also help our ability to regulate our intake and prevent us from consuming too many calories.

3 Increase protein intake – protein is a vital macronutrient when it comes to our weight loss goals. It enables us to preserve lean muscle, keeps us fuller for longer and also has a high thermic effect, meaning it requires more energy to breakdown into nutrients, also helping to increase our metabolism and support our weight loss goals. Protein also contains amino acids which are vital to repair and rebuild lean muscle tissue so if we want to reap the benefits of our workouts it’s vital we consume an adequate amount.

4 Prioritise sleep – Lack of sleep has many negative health consequences and can also inhibit our fat loss goals. Sleep deprivation affects things like food preferences (we are far more likely to crave sugary high-calorie foods), our energy for physical activity, metabolic dysregulation and circadian misalignment (our sleep-wake cycle). This means that in order to keep our metabolism high and lose weight optimally it’s vital we prioritise sleep.

5 Manage stress – We all know the important role diet and training plays in us reaching our fitness and weight loss goals but often we can forget the importance of our mental state and the impact it has on our progress. One of the biggest factors that often leads to us stalling in our weight loss journey is stress. Stress actually serves an important evolutionary function and mild stress can have short term benefits. However chronic stress has many negative effects due to the overproduction of cortisol (the primary stress hormone), which can impact our training performance, weight loss goals and overall health.

6 Focus on a sustainable approach – If we choose a diet where we have to deprive ourselves all week and cut out foods we enjoy, it could likely lead to weekend binging, hindering our overall progress and could potentially cause disordered eating. There are many diet strategies/methods that enable a calorie deficit but in the end sustainability and consistency is what’s going to lead to long term results. The key to reaching our fitness and health goals is setting limits, applying portion control and making wise choices based on our long term health goals, not immediate gratification. In the end this will give us long lasting sustainable results!

At Clinic 33 we know how important your overall health and well-being are in achieving long term sustainable results and that’s why with all our face and body treatment plans (including our most popular fat freezing treatment) we focus on lifestyle guidance so you can achieve the results you’ve always wanted and finally start living your best life!