Effective weight management involves a combination of a balanced diet, regular physical activity, and healthy lifestyle habits

Effective weight management

Effective weight management involves a combination of a balanced diet, regular physical activity, and healthy lifestyle habits. Before we start, we need to acknowledge that we are not registered dieticians and this advice does not constitute or replace professional health advice. Here are key components of an effective weight management protocol:

Calorie Balance: Create a calorie deficit by consuming fewer calories than you burn. This can be achieved through a combination of mindful eating and regular physical activity.

Healthy Diet: Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Limit the intake of processed foods, added sugars, and excessive saturated fats. For an example of a healthy diet refer to the Mediterranean diet.

Portion Control: Be mindful of portion sizes to avoid overeating. Eating smaller, more frequent meals can help regulate hunger and prevent excessive calorie intake. Avoid snacking.

Regular Exercise: Incorporate a mix of cardiovascular exercises (e.g., walking, running, cycling) and strength training to enhance overall fitness and burn calories. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

Hydration: Stay adequately hydrated by drinking water throughout the day. Sometimes, feelings of hunger can be mistaken for thirst.

Adequate Sleep: Lack of sleep can affect hormones related to hunger and satiety, potentially leading to overeating. Aim for 7-9 hours of quality sleep each night.

Mindful Eating: Pay attention to hunger and fullness cues. Avoid distractions while eating, and savour your food slowly.

Stress Management: Chronic stress can impact weight. Practice stress-reducing activities such as meditation, yoga, or deep breathing.

Personal Accountability: Keep track of your food intake, exercise, and progress. This can be through journaling, apps, or working with a healthcare professional or a registered dietitian.

To view how you might apply this to optimise your training, read our how to fuel my body and exercise.

Remember, individual responses vary, and what works for one person might not work in exactly the same way for another. It's advisable to consult with healthcare professionals or nutrition experts for personalised guidance based on your health status and goals.


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