Eating for weight loss can be a stressful and confusing time. There is always so much information out there on the 'best' approach, which often just following the current dieting trend and weight loss supplement.
So what really is the best way to diet for weight loss?
At the end of the day, the best approach is the one that is the most sustainable for YOU.
There is no point putting all the effort into unsustainable behaviours to lose weight just to revert back to your usual behaviours and put the weight back on. Unfortunately, the truth is that losing weight is easy, maintaining it is hard.
Here are my favourite strategies to lose, and maintain, weight loss.
One: Inclusive nutrition
This is where our major focus is on adding as many nutritious foods as possible, rather than focusing on cutting out anything. The behaviour is a mix of adding plant based foods and making 'smart swaps'. For example:
Filling half your bowl or plate with vegetables before adding your carbs and protein.
Replacing less nutritious and less filling items such as rice cakes with more nutritious and more filling foods such as fruit.
Making smart swaps such as instead of ordering take out, cooking a meal from home.
These behaviours have more focus on eating from health and displacing high calorie dense foods with lower calorie foods.
In the long run, these behaviours can be modified and can become a habitual, mindless thing to do.
Two: Portion control
Similar to the first point, this works on adjusting portions to ensure higher amounts of lower calorie plant based foods (fruit and veg) and lower amounts of higher calorie foods (oils, sauces, pasta meals, chocolate).
This is simple to implement as it goes off what you are currently eating. For example:
If you currently eat 2 cups of pasta, reduce to 1.5.
If you currently eat 3 serves of vegetables in a day, increase to 5-6
If you currently eat 3 rows of chocolate, reduce to 1-2.
Over time, to lose more weight you can slowly reduce your portions agains. Then when you want to maintain, increase slightly and be mindful of not increasing back to previous portions.
Three: Calorie counting
This recommendation is not for everyone. However, calorie counting can be a great tool to help educate around food choices. For the weight loss phase, tracking intake regularly can promote consistent eating patterns, and can help educate you on portion sizes (point 2) for weight loss and maintenance. Once you get used to the portion sizes required, you can relax on the calorie counting.
It can be helpful to revisit tracking for a day every now and then just to see if any adjustments are required.
Summary
As I mentioned earlier, it's the maintenance of the weight lost which is the hardest part.
Being aware that you cannot go back to the same behaviours which promoted weight gain in the first place is an important step.
Incorporating the new behaviours into your lifestyle, in a way which still allows you to enjoy the things which bring you joy, is essential for your long term success.
For further education and support in your journey, check out my guide to fat loss, or book a free 15 min phone-call to start your nutrition coaching journey!
Comments