Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC
Weight can be a confusing topic.
Google “how to lose weight,” and you come up with a tangled web of advice and guidance from experts.
What I’ve learned in my own journey of long-term sustainable weight restoration and working with thousands of women over the years is that there is no one-size-fits-all approach to healthy and holistic weight loss. Each of us is unique and has a different path. The “best” advice is to learn what works for YOU. So, in this post, I’ll cover a few tips on how to start a healthy weight loss journey, but take what works for you and leave the rest!
Here are some healthy weight loss tips to get you started:
1. Reflect on what it is you deeply want
So much of the diet world is based on instant results.
We do something for 14 days or 4 weeks and expect quick, fast change. The reality with any “fast result” is that it doesn’t last. A part of our own weight loss journey is reflecting on what it is we actually want.
When I began to untangle my own desires in my food and weight battle, I realized yes, I DID want to lose weight, but I also wanted to feel peaceful and sane around food.
I wanted to spend my life focusing on other things besides being trapped in my own struggles with my body and myself.
I deeply wanted freedom, peace, normalcy and a sense of feeling at home in my body.
What is it that you truly want around food, body and weight?
Knowing the answer to this question can help inspire you to stay the course for long-term sustainable weight restoration rather than the quick-fix weight loss our society promotes.
2. Begin paying attention to the signals your body is giving you
When we are blindly following a weight loss plan, we usually are only listening to our minds.
We cut off our own wisdom, sure that if left to our own devices, we’d spin wildly out of control. A part of restoring our weight is examining the signals our bodies give us.
- What helps you feel energized?
- What foods keep you satisfied?
- What rhythm of eating keeps your moods stable?
- How does protein impact my satiation?
Our bodies are giving us cues all day long, so it’s up to us to begin learning to listen and trust them again!
3. Look at the quality of your food
This can be a really helpful way of paying attention to what we are putting in our bodies without feeling “diet-y.”
Explore the different tastes and experiences of having store-bought meals vs homemade meals. See how processed foods affect your energy, mood and satisfaction vs food that has whole, natural ingredients.
I’ve done this experiment with bread, cookies, granola, and a ton of other foods.
Over time, I’ve realized that foods with higher quality ingredients (are homemade or have fewer ingredients in general) taste better! Making oatmeal tastes better than an oatmeal packet.
Homemade nachos taste better and are more satisfying than nachos at a restaurant.
Experiment to see how higher-quality foods impact you, and watch your tastes shift naturally over time!
4. Be present when you eat
In our society, it’s normal to eat with distractions.
We have the TV on, scroll on our phones, have a podcast playing in the background, or are multitasking during mealtimes.
See if you can cut down on distractions to pay more attention to your food and how your body feels before, during and after.
Slowing down to be in the experience of eating is a huge help in naturally shifting into habits that better serve our goals.
Common Questions about Starting a Healthy Weight Loss Journey
Where should I begin with my weight loss journey?
The very first step I take with all of my 1:1 clients is to begin to eat every 3-4 hours, adding protein to every meal or snack. This helps to regulate blood sugar to be able to get a better sense of body signals and cues.
What’s the first step to setting realistic weight loss goals?
Make sure it’s something sustainable with smaller steps over time rather than a short-term result.
What are some practical tips for tracking progress?
I like to look at progress as celebrating the small wins.
Did you meal plan two nights of the week when you used not to do it at all?
Did you walk outside after work instead of going right to get a snack?
Did you eat a satisfying, nutritious breakfast when you used to skip it?
All of this is progress to be celebrated and expanded upon!
How do I handle setbacks and stay committed to my journey?
Remember that this is you learning how to be around food in a healthy way for the rest of your life.
If you’ve spent years dieting and trying to lose weight, this change won’t happen overnight. Be patient and keep looking at your small wins to help you stay inspired on this journey.
More Articles About Holistic Weight Loss
⚪ How to Make a Healthy Salad for Weight Loss
⚪ What Is a Good Healthy Diet for Weight Loss?
⚪ If You’re Not Dieting, How Will You Lose Weight?
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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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