Losing weight
Would you like to lose weight, but find it’s harder than you’d hoped? Perhaps you’ve tried before. Things go well for a few weeks, but then old habits creep back in. Or perhaps you know what’s healthier, but you can’t seem to stick to it in the midst of a busy daily life. That can be frustrating. Losing weight isn’t just about eating less or exercising more. It’s also about sleep, stress, planning, emotions, habits and the environment in which you live. That’s precisely why it’s important not to start too strictly. Small steps that you stick to often work better than big changes that only last for a short time.
What do you notice?
Losing weight can be difficult if your diet, exercise and energy levels are not properly balanced. Sometimes you may simply notice that your weight is slowly increasing. Sometimes you may notice it in your fitness, your clothes or your health.
You may, for example, notice that:
- your weight increases;
- you quickly fall back into old habits;
- you often feel peckish between meals;
- you eat when you are stressed, tired or feeling emotional;
- moving is a struggle;
- you have little energy;
- you start strictly and then stop;
- if you feel insecure about your body;
- you’re not quite sure what works for you.
Sometimes, losing weight feels like a task doomed to failure. It doesn’t have to be that way. Often, it is not your willpower that is the problem, but your approach.
What might be the reason for this?
Weight is influenced by many factors. These include eating habits, exercise, sleep, stress, medication, hormones, age, work patterns and social environment. A hectic lifestyle at home or at work can also affect what you eat and how much you exercise.
Many people eat differently when they are tired, stressed or sad. A lack of sleep can also lead to increased appetite and less energy to make healthy choices.
Furthermore, crash diets are often difficult to stick to. They do not fit in well with everyday life. As a result, you might manage to lose weight for a short while, but the results do not last long.
What can you do yourself?
It helps to make weight loss manageable and achievable. It’s better to choose one habit that you can actually stick to than five rules that are too difficult.
For example, you could:
- stick to fixed mealtimes;
- choosing more vegetables, fruit and wholemeal products;
- drink water or tea instead of sweet drinks;
- eat smaller portions;
- eat snacks less often;
- choose a manageable form of exercise every day;
- doing the shopping with a list;
- Keep track of when you eat out of hunger or for emotional reasons.
Don’t just focus on the scales. Sleeping better, having more energy, finding it easier to exercise and snacking less are also important steps.
When is it advisable to seek help?
It is wise to seek help if you are consistently unable to lose weight or if you keep slipping back into unhealthy eating habits. It is also a good idea to seek advice if you experience frequent binge eating, feel ashamed about eating, or if your weight is affecting your health.
Contact your GP if you are gaining or losing weight rapidly for no apparent reason. You should also do so if you have diabetes, high blood pressure, heart problems or other medical conditions and wish to lose weight.
How Rondom can help
Together, we’ll look at what makes losing weight difficult for you. We’ll focus on diet, exercise, sleep, stress, motivation and your daily habits.
A lifestyle coach can help you choose achievable steps and stick to them. A physiotherapist can provide support when moving around is difficult due to pain, a lack of fitness or uncertainty. A occupational therapist can help if planning, energy or daily structure are factors. If you find yourself emotional eating or having negative thoughts about yourself, psychological support should be appropriate.
Together, we’ll find an approach that suits your lifestyle. Not strict or temporary, but practical and sustainable.
