Today I want to talk to you about what really matters when it comes to weight loss; where you should be directing your energy, and to cut through all the misinformation out there about the best way to lose fat.
Now I know that everyone would like to see quick results and that’s why some fad diets are so tempting, HOWEVER, the quicker you lose weight, the harder it is maintain long term (stay tuned for that edition where I dive into the rebound effect).
Here’s the hard truth. If you want to lose fat, you need to be okay with committing for the long haul, embracing delayed gratification and focusing on all the other amazing benefits of improving your health and fitness.
So listen up ladies, because here is the hierarchy of fat loss importance.
Here are the things you should be focusing on to lose fat mass AND keep it off.
It’s not a magic pill, it’s not complicated and it’s not flashy. It’s simple, achievable and all it requires is commitment to consistency.
It’s all about building the habits that have the greatest impact on achieving your weight loss goals and making lasting progress—this applies to all women but I’m doing a shout out to women in the transformative phase of peri-menopause and menopause.
So let’s dive in!
1. Nutrition: Fuelling Your Body for Success
If you want to lose fat, the first thing you should focus on is dialing in your eating habits. Here are some super specific and easy to adopt habits.
– Focus on nourishing your body with whole, nutrient-dense foods. Load up on colourful fruits and veggies, lean proteins, whole grains, and healthy fats 80% of the time.
Try to steer clear of overly processed foods, added sugars, and unhealthy fats. These should be ‘soul’ foods enjoyed 20% of the time.
Mindful eating, slowing down and keeping a food diary are your secret weapons.
You don’t have to cut out bread, skip breakfast, go on a detox or try and stick to 1200 calories – it’s not going to work.
2. Recovery, Sleep & Stress Management
Your body will only let go of stored fat if it feels like the Queen of Sheba. If it’s stressed, running on poor sleep or over training, sorry to tell you, but you ain’t gonna shed the weight. It comes down to listening to your body and being more in tune with what it needs and chances are, it needs more sleep and more self-care.
Getting enough quality sleep is crucial for managing weight and overall wellbeing. When we skimp on sleep, our hunger and satiety hormones go haywire, making us more prone to cravings and overeating. So, aim for those 7-9 hours of restful sleep each night. Your body will thank you!
Ensure you’re allowing your muscles to recover from training by prioritising protein in every meal.
Slow down a little and do something for yourself. Constant go go go doesn’t create an environment for fat loss and self-care should be a non-negotiable.
3. Daily Activity: Move That Beautiful Body!
You might go to the gym 3 times a week but if you sit at a desk everyday for hours on end without moving, it basically cancels out all your hard work. Think of the body as a computer – if it’s not used it goes into sleep mode (metabolism slows down). So you need to move the mouse regularly throughout the day to reboot it.
It’s as simple as starting the day with a 20 min walk, adding in another at lunchtime.
A quick 5 minute stretch after a bout of meetings
A stand up desk or using a big Swiss ball to sit on
4. Exercise: Strength and Muscle Building
When it comes to exercise, flogging yourself with cardio isn’t going to work, especially my ladies over 40. You need to build lean muscle mass. Why? Because it bolsters your metabolism and the more efficient your metabolism, the better your fat loss.
Aim for 2-3 sessions a week of strength training
Work in a 6-12 rep range of a weight that is sufficiently challenging to maintain correct form
Train with purpose and intent
Grab your FREE Menopause Strength Training Program here!
5. Supplements, Diets, Quick Fixes: Approach with Caution
Okay, let’s have a quick chat about supplements, diets, and those tempting quick fixes. While they may seem enticing, they should be approached with caution. They’re not the magic bullets we often hope for. Building healthy habits is what truly matters. Of course, if you’re considering supplements or specific diets, talk to your healthcare provider for guidance.
By focusing on these key habits—nutrition, recovery, daily activity, and exercise—we can unlock sustainable weight loss and a happier, healthier you.
Progress comes from taking small, consistent steps, and celebrating victories along the way. And remember that you don’t have to do it alone. Having a coach or training buddy to keep you accountable increases your chance of reaching your goals.
Keep an eye out for future editions of my newsletter, where I’ll continue to provide valuable information and practical tips to support your health and wellbeing.
Till next time, here’s to your health, happiness, and unstoppable progress!
