Simple Habits, Lasting Results: A Kinder Way to Lose Weight
- Matt Zollo
- Oct 12
- 3 min read
Attempting to lose weight shouldn’t be a miserable experience. Here’s how we recommend doing it…
Losing weight shouldn’t feel like punishment. If it does, it’s unlikely to stick. The truth? Sustainable weight loss is built on consistency, patience and small, manageable changes – not extreme restriction. Focus on building better eating habits and don’t make food feel like the enemy.
Five simple goals to guide you
Having specific goals to aim for can be helpful, which is why we’ve broken down our approach into five main goals. However, these aren’t objectives that need to be chased obsessively and without exception. You could start with just one goal and build from there. Or you could implement all the goals together, but allow plenty of lenience and flexibility. The key is that you’re making positive changes, and that’s all that matters.
Goal One: Pay attention to what you eat
You don’t need to count every calorie or weigh every bite. But estimating how many calories you put away in a day can be an eye-opening education that may make you think twice about what you eat.
You could simply use the info on packages to make rough estimates. Or you could go the whole hog and weigh out your food and use a food logging app to calculate it. Either way, awareness leads to better choices.
Goal Two: Shop Smarter
Avoid bringing high-calorie temptations into your home. No biscuits, cakes or crisps in the weekly shop. Stick to the basics and save the snack buying for occasions when you really crave them.
Pay attention to labels and calories. Look for the traffic light system on packaging; try to steer clear of those in the red, which means high in fat, sugar or salt.
Plan meals and go-to healthy snacks ahead of the weekly shop – and never shop hungry.
Goal Three: Load Up on Veg and Fruit
Try to include at least two big handfuls of different vegetables in each meal, plus a few pieces of fruit daily. Adding veg to meals is a simple way to boost nutrition and make meals more filling, while fruit is a healthier way to snack. It’s the healthiest way to add more fibre to your diet. Talking of which…
Goal Four: Prioritise Protein and fibre
Protein helps build lean muscle, which supports fat loss and gives your body that ‘toned’ look. Build meals around protein sources such as chicken breast, lean beef, fish, eggs or cottage cheese. Add whey protein to shakes or yoghurts for a quick boost – clear whey is a great option if you prefer something light and fruity.
Fibre promotes fullness, therefore reducing overeating. It also helps control blood sugar levels and lowers cholesterol, reducing the risk of heart disease, type 2 diabetes and certain cancers.
Goal Five: Stay Hydrated
Staying well hydrated keeps your energy up, your digestion system healthy and your whole body working properly. It may even help with weight loss by curbing appetite. Aim for roughly 40ml of fluid per kg of body weight. That’s about 2 litres for someone weighing 50kg, and 4 litres for 100kg.
It doesn’t have to be only water but make sure whatever else you drink is very low in calories: cordials, low-fat milk, diet fruit juices. Tea and coffee are ok but try to limit caffeine. Likewise sugar-free fizzy drinks, but remember their acidity damages teeth so drink in moderation.
This isn’t about perfection – it’s about progress
As we’ve mentioned, these goals don’t have to be followed unfailingly. It’s about making meaningful changes gradually and seamlessly into your life and making more right decisions about food than wrong ones.
Slip-ups happen. What matters is getting back on track, not giving up. A flexible, forgiving mindset will serve you far better than rigid rules.
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