My Top Six Weight Management Strategies

Let's be honest, we're all looking for effective ways to keep our weight in check. We all want there to be a magic bullet that would let us shed unwanted pounds, quickly and easily. Sadly, there isn't. It took us a while to put on the extra weight and the sad truth is, it usually takes longer to get rid of it because our bodies are pre-programmed to hang on to stored energy reserves and only give them up when they really need to.

This month I want to share with you six strategies that I use with clients that work.

These methods have been shown to be ones that, if used consistently, promote fat loss. They are also easy to incorporate into most lifestyles meaning you can be consistent in applying them. It is only through consistency that stubborn fat will be given up by the body.

Intermittent Fasting

Intermittent fasting (IF) goes in and out of fashion, but studies consistently show that there are numerous health benefits from periods of fasting such as better insulin levels, increased growth hormones, better cellular repair and reduction in oxidative stress and inflammation.

However, intermittent fasting is not safe or suitable for all people, such as those with long-term health conditions or a history of eating disorders.

IF requires you to go for a period of time without food - usually 10 hours or more. The most well known version of IF is the 5:2 diet where for two days you eat limited calories on two days and then a healthy amount of calories on the other two. On my body fx programme we use a 16 - 20 hour fast once a week to boost our fat loss efforts, but only do so once we have a strong and healthy metabolism.

Don't eat when you don't need to

More often that not, we eat out of habit rather than because we are hungry. We eat because the clock tells us. We eat because others are. We eat because, well, we're bored! We snack in front of the telly and we eat when we're socialising. It's so eat to eat throughout the day.

For me, one of the benefits of IF is that it teaches people they do not need to be eating constantly. It makes us more mindful about when we eat. Even if you don't try IF, I would recommend that you keep a food diary and make a note of what you eat, when and why. Learn to recognise when you're eating out of habit or out of hungry. Do you know what it feels like to be hungry? When was the last time you felt that way? Try to eat only when you need to.

Cut out processed foods and limit sugar

The 21st century is a great time to be living and from a food perspective there is so much choice. So many new 'foods' are being created to tempt us (and to get us to spend our money). However, when you look down the supermarket aisle, over 90% of the products on sale appear to be manufactured and processed. They have multiple ingredients and additives - including sugar. If we just limit and reduce the amount of food we consume that is manufactured and processed, we will reduce the amount of sugar we consume and we will increase the nutritional profile of our diet - which can't be a bad thing! It will also dramatically reduce the number of calories consumed and help our metabolic system perform better since it will be processing more natural foods.

Sleep and recover

You body needs to rest. More and more studies are uncovering how vital sleep is for our wellbeing and health. The body uses sleep to repair, recover, rebuild and recharge itself. Sadly, many people do not allow themselves enough time to sleep or life a lifestyle that promotes broken or shallow sleep. Not getting adequate sleep affects our body's ability to regulate it's energy management. People that get less sleep have been shown to consume more energy during their waking hours than they need, unlike those that do who eat more in line with their needs. So make sure you get around 7 - 8 hours of good quality sleep each day. Your body and waistline will thank you.

Walk and move more

Surprisingly, all the small movements we can make during the day add up to a huge amount of our energy expenditure - often far more than planned exercise. Just walking around, taking the stairs, carrying bags, not sitting for extended periods, even fidgeting means we burn more energy. All these seemingly small actions have a huge effect on how our bodies deal with its energy demands and can help manage our weight more effectively. Try and make sure you move as much as possible in your daily life. Take the stairs, not the lift. Carry your shopping rather than use a trolley. Walk to the next bus stop, not the nearest. Get up from the soda during the commercials and nip up and down the stairs.

Destress

There's so much talk about stress these days. We throw the term around without really thinking about it. In fact, a reasonable amount of stress is a good thing. But when it's constant or we don't manage stress well, then it becomes a problem. Our bodies release hormones when we're stressed to help us respond to it. But if we are constantly primed with this stress response, then problems begin. Inflammation is one of the biggest problems that can arise out of stress and it affects our digestive system. Therefore, managing our stress better and giving ourselves time to relax and switch off and just "be" is very important. It doesn't have to be anything fancy - just taking time out to sit quietly, to listen to a favourite (calming) piece of music, or to have a good laugh (check out Laughter Yoga - yes it's a thing!) are all good ways to give your body and mind the time to reset.

Using all or most of these strategies will boost your weight loss efforts and increase your chances of success. If you would like more information on how to use these in your life, please get in touch or look at my coaching programmes that can help you.