Dr. Marita’s Guide to Sustainable, Nourishing Weight Loss
We are living in a world where there is a lot of pressure on the body to look a certain way, and somehow that got us measuring our worth to our size.
With all the weight loss fads out there aiming to drop the pounds as quickly as possible, there are some important questions to be asking.
Why do I want to lose weight?
Is this sustainable for my well being?
Do the changes last & affect my life in a balanced way?
Please take this as a reminder that your worthiness has nothing to do with the size of your jeans - but if you are thinking about losing weight because you want to be the most energetic, well-nourished version of yourself, this guide is for you.
Let’s take a look at how to lose weight in a sustainable way.
Expansion rather than constriction
You may think that you need to restrict yourself in order to lose weight. I’m here to tell you that isn’t the case. Restriction normally leads to binging and is ultimately ineffective with most yo-yo diets. Instead of cutting something out cold turkey and then bouncing back to it in a short amount of time, why not expand your knowledge of the food item and incorporate a more nourishing option? Hint: there’s always a more nourishing option! This way you can continue to enjoy your favourite foods, but those with less harmful ingredients.
Example: Switching out processed sugars for organic sugars. Buying chocolate that is made with honey, maple syrup, agave, or cane sugar, rather than refined sugar and other additives.
Less is more (but not in the way that you think!)
Reaching for products that have less ingredients in them will naturally steer you towards weight loss. This is because they have less added processed sugars, carbs and fats. Whole foods are also more filling, so it is easier to feel satisfied and content.
Example: Switching out canned fruit for fresh fruit. Did you know that a lot of canned fruits contain unnecessary ingredients?!
Incorporate movement that suits YOU
We are all built differently. Some of us enjoy a strict workout plan, and others would rather flow to their own rhythm. If you do not have the desire or capacity to engage in the new vigorous weight loss exercise fad, you don’t have to. Studies show that exercising your body for as little as 30 mins a day helps support your body to lose weight.
Example: Simple stretching, daily walking or dancing to your favourite playlist as a form of exercise. It doesn’t have to be strict and vigorous!
Eat when you are hungry
Skipping a meal is actually detrimental to your health in the long run because it communicates to your body that you are in survival mode. This leads to possible over-eating later on and also has an effect on your mood. Your body wants to trust you and to feel safe! Eating balanced, nutrient dense meals and snacks will communicate to your body that you are well-nourished and supported throughout your day. This is very supportive for your energy levels and mood and naturally leads to weight loss in the long run.
Example: Instead of skipping breakfast, lunch or dinner, eat a simple, nutrient dense meal. Notice the effect it has on your mood and energy.
To conclude for today, remember that nourishing yourself should feel expansive and like it is supporting your life, not restricting your life. When you choose from a place of patience and nourishment over control and constriction, the by-product is balance. When your body begins to balance itself, you will naturally lose unnecessary weight and feel the energetic and emotional benefits of doing it in a sustainable way.