Focus less on the scale and more on healthful habits such as stress management, promoting good sleep, regular exercise, and making good food choices. You’re much more likely to maintain a healthy body weight this way rather than following a crash diet – the science shows they simply don’t work in the long run and can negatively impact your health and performance.
Spread your food intake throughout the day – three main meals (including breakfast) and two or three snacks works well, and prevents you becoming overly hungry at any time which can lead to less healthy food choices.
Monitor progress by measuring changes in exercise performance, energy level, the prevention of injuries, normal menstrual function, and general overall well-being.
Evaluate your levels of exercise as well as the amount of time you spend in sedentary behaviours. Use the advice from the exercise section of this guide to add more movement into your days.
Drink plenty of water – studies show it can help with both weight maintenance and those looking to lose weight. Aim for a minimum of 6-8 cups a day, and more when training or in hot or humid conditions.
Focus on higher fibre options – plenty of fresh fruit and vegetables over fruit juice or dried fruit, and wholegrains rather than white rice/pasta/bread.
Alcohol – if you’re a regular drinker, you may find that limiting your intake of alcohol could help you achieve your weight loss goals without making any other changes to your diet.
Practise mindful eating – practise gratitude for your food, take away distractions such as television/phones/laptops, notice and appreciate the sensations of eating, and listen to your body for signs it is full.
Don’t look for magic – weight-loss promoting supplements, detoxes, juicing, or restrictive fad diets are very rarely based on any science and can be detrimental to your health and wellbeing.