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  • Writer's pictureStacey Murtagh

The Key to Sustainable Weight Loss

Weight loss shouldn't have to be restrictive and it shouldn't feel difficult to achieve. There are of course many factors to consider on an individual basis, but essentially there are some easy steps you can take to help you gain sustainable weight loss that supports a healthier lifestyle. These are my top tips and you can choose 1 or 2 of them to begin with and just introduce them slowly into your daily life. Small steps can create big change.


  1. Food Diary: keep a food diary even, a great way to keep track of what you’re consuming, but also great to plan your meals ahead of time and experiment with new recipes. Also use your notebook to record any symptoms of tummy issues or headaches, as they may link to what you’re eating.

  2. Eat Whole foods: another way of saying real food. Try to limit packaged/processed foods especially if you're unable to pronounce ingredients from the label. Learn to cook and experiment with new healthy recipes. If you need to, set yourself a calorie deficit and ensure your diet includes high fibre veggies, good sources of protein, carbohydrates and fats to ensure healthy nutrition.

  3. Portion Control: use a smaller plate or bowl to ensure you're getting the right portion size. Unfortunately dinner plates these days, are based on fashion more so than measuring portions. Become aware of your portion sizes and adjust accordingly.

  4. Hydrate: drink a glass of water upon waking to break your fast and support healthy organs. Water helps flush toxins from the body and hydrates your entire body and mind. If you experience headaches or hunger drink a glass of water, you could be dehydrated. Sometimes you may think you're hungry when in fact you could be thirsty.

  5. Mindful Eating: every time you take a bite to eat, place your cutlery down, slow chewing will help you savour your food more and support your digestion. Eat at the dinner table with no TV or radio and try not to have your phone. Just allow yourself to be present, mindful and grateful of what's on your plate.

  6. Move your body: get exercise every day, even if it's a 15min walk. It supports your body and mind. We have fascia that grows over our muscles every day, if we don't move, it doesn't get released and we begin to stiffen up. How do you want to be moving when you're 80?

  7. Sleep: aim for 7-9 hours of sleep per night. It supports rest and recovery, lowers your cortisol levels and improves cognitive function. If you don't get enough sleep, you may find you'll be prone to eating sugary foods to gain energy throughout the next day.


This is a small easy list to help you start off on your weight loss journey. Small steps to success.


If you would like support in this area, book your FREE initial health history with me by clicking here

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