Maintaining a healthy weight is about creating habits that last. Here’s how to make changes that stick.
Ask yourself: Why am I making this change?
Understanding the “why” gives your intentions meaning and helps you stick with changes. Whether it’s swapping soft drinks for fermented ones, adding more water or a daily walk, small steps lead to lasting results. Begin with breakfast and work your way through your meal and ingredient choices methodically- assess whether it is the best choice you can make, and if not, how can you improve it?
Tools, Not Magic Bullets
While losing weight is a journey, learning how to keep it off can be a challenge. Meal plans, medications, and supplements can be helpful tools, but they’re not magic. When choosing a plan or protocol to improve your health, you may be tempted to jump on the next wave of trends, but this habit might lead to a yo-yo effect of weight loss and regain. Choose an eating style that resonates with you, supports your health, and is sustainable to maintain and build habits that support your health long after the scale hits your target number.
Beyond Calories: The Bigger Picture
“Calories in versus calories out” works for some, but weight loss is more complex for others. Hormones, inflammation, gut health, and genetics all play a role. Extreme calorie restriction can lead to muscle loss. Protein is your best friend for preserving muscle and curbing appetite. Clean protein powders, collagen, and protein led snacks can help you meet your needs. Consider adding creatine for extra muscle support and energy.
Nutrition That Works
Ensuring you are meeting your nutritional needs and consuming all the vitamins and minerals required is vital. Once you’ve got the basic pillars of health covered, then you can tweak it with targeted approaches.
Certain nutrients can give your metabolism a gentle boost:
- Thermogenic ingredients like caffeine, green tea, cayenne pepper, and bitter orange increase heat production in the body, helping burn fat and carbs more efficiently.
- Acetyl L-Carnitine, an amino acid, aids fat breakdown when paired with thermogenic strategies.
- Conjugated Linoleic Acid (CLA) signals fat cells to self-destruct. Combined with Acetyl L-Carnitine, it helps metabolise and eliminate fat cells, reducing rebound weight gain.
- Oleoylethanolamide (OEA) supports healthy metabolism, fat utilisation, balances blood sugar, and may help reduce persistent food cravings or “food noise.” OEA can be used as part of a practitioner-guided approach to weight and metabolic health. See one of our Naturopaths for more information.
Hydration and Detox Support
Fat cells store toxins. As you lose weight, those toxins are released. Drink plenty of water, boost electrolytes, and keep digestion moving to avoid side effects. Daily bowel movements are essential for healthy elimination during weight loss.
Mindset Matters
Weight loss isn’t just physical—it has a psychological aspect. If habits run deep, professional support can help uncover emotional drivers behind food choices.
Plan Ahead
Meal prep is a game-changer. Start with breakfast—smoothies, overnight oats, or a batch of frittata can save you from last-minute choices that derail progress. Swap ingredients gradually and avoid pressure to be perfect. Aim for long-term health, not yo-yo dieting for short-term results.
Healthy weight maintenance is about balance, education, and self-compassion. Use tools wisely, nourish your body, and embrace habits that last. For personalised advice, come and speak with a qualified naturopath. Your journey is unique—make it sustainable, make it yours.
Cheree Sheldon
Adv Dip Naturopathy, Adv Dip Western Herbal Medicine & Adv Dip Nutritional Medicine
Flannerys Organic & Wholefood Market
Paddington & Chermside
for more locations and healthy recipes visit Flannerys.com.au
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