Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC
Many times in our battle to lose weight, we get trapped in the diet cycle.
We follow a rigid plan, stick to it for a bit, lose the weight (or not), go off and then gain the weight back.
It seems cut and dry–if we JUST stick to the plan forever, we could keep the weight off!
The problem is that if we’re not eating something that is sustainable in the long run, we won’t be able to stick to it. Most diets are not at all sustainable, so approaching weight holistically can be a new, refreshing approach.
Holistic weight looks at the physical, mental, emotional and spiritual aspects of food, body and weight and takes all of you into account.
Here are some tips to get you started with releasing weight holistically:
1. Eat balanced
One of my favorite mantras on this path is “Eat balanced, eat balanced, eat balanced.”
It takes you out of the diet-y, rule-based brain and into sensing what would feel nourishing and nutritious. Focus on letting go of food rules, being attuned to what helps you feel energized and working to begin trusting your body.
A great place to start is to structure your day to eat every 3-4 hours and add protein each time. This approach starts to regulate blood sugar and helps you build a foundation to hear hunger and fullness.
2. Regular movement
I like to call it “movement” and not “exercise” (especially if exercise has a history of being something dreaded and forced.)
Incorporate a mix of activities you enjoy– strength training, dance classes, walks in nature, yoga, or any other movement that you experiment with that you like!
3. Learn to deal with stress
Since stress can impact weight, it’s important to practice mindfulness techniques such as meditation or yoga.
Stress can lead to emotional eating and weight gain, so managing stress is crucial for holistic weight loss.
4. Get your zzzz’s
This is one that we easily overlook! Ensure you get enough quality sleep each night.
Lack of sleep can affect hormones that regulate hunger and appetite, making weight restoration more challenging.
5. Water, water, and more water
Drinking water is super challenging for me, and it’s one I’m constantly working on!
Drink plenty of water throughout the day. Sometimes, thirst is mistaken for hunger. Staying hydrated can help with appetite control and overall metabolism.
6. Explore your emotions
Emotions can play a big role in many people’s weight journey.
Learning to address emotions related to eating and body image is a huge part of healing weight. This may include therapy or joining support groups to help understand and manage emotions that influence eating habits and self-esteem.
Common Questions
How can I lose weight fast holistically?
Fast weight loss is typically not sustainable.
It’s better to go slow and steady, deal with underlying mental or emotional issues and allow your weight to rebalance itself over time.
What are the best foods for a holistic diet?
The best foods are ones that work for YOUR body.
Of course, whole foods from the earth are great options to aim for, but it depends on where you are in your journey. Explore adding protein to your meals to help keep you balanced and satiated throughout the day.
Is holistic medicine worth it?
Holistic medicine offers a wonderful perspective of taking the whole person into account.
The holistic approach looks at underlying issues to resolve rather than just putting a bandaid on something as a fix.
More Articles About Holistic Weight Loss
🌷 What to Ask a Holistic Doctor about Weight Loss
🌷 7 Myths of Weight Loss
🌷 Yo-Yo Dieting and Weight Loss
Work with an Emotional Eating & Holistic Nutrition Coach
Overcome Bingeing and Emotional Eating, and Break Up with Yo-yo Dieting
Working with an emotional eating coach and holistic nutritionist can help you get free from the frustrating binge and restrict cycle and stop yo-yo dieting.
You don’t have to be obsessed with food or have a million rules around eating to find your natural weight and learn to love your body. Ready to actually see a lasting change and experience true freedom?
Schedule a 20-min CallAbout the Author:
Jenn Hand has been helping women like you become normal eaters since 2015.
She’s worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again. As a board-certified health coach and holistic nutritionist, Jenn knows how to support you in making real positive changes that last.
Her articles have been published on Mind Body Green, Tiny Buddha, Thrive Global and other local and global media platforms. She’s the author of How to Be a Normal Eater and the creator of The Normal Eater’s Club program. Listen to Jenn’s advice and tips on the Cake Doesn’t Count Podcast, or read more of her articles for free on the Food Freedom Blog.
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