At the beginning of each week when you make your draft plan, it’s also a good idea to set your intention and make a health goal you want to focus on. This should be something you can reflect on during the week and use to help keep you focused and motivated when you’re tired and don’t feel like sticking to your plan. It might be that you are going to drink 8 glasses of water a day, or to go for a 30 min walk 3 times per week, or it could be how you want to feel at the end of the week after sticking to your plan.

At the end of every day, take the time to reflect on what you’ve eaten and record any changes to your plan. Then at the end of the week, it’s important to sit down and reflect on your plan and weekly goal.

If you made changes to your plan, check in with yourself to see if you’re happy with the reason why you made the changes. If not, reflect on why not and ask yourself if it was because you asked too much of yourself. The planning won’t work long term if you don’t meet yourself where you’re at. Then use what you learn while planning for the next week ahead.

At the beginning of this year I set four health related goals. I’ve achieved two of those goals which is really exciting for me. I’ve never actually set proper goals and followed through and achieved them so that feels really great!

I adjusted one of the goals throughout the year to meet myself where I was at and so I’m continuing on with that goal which also feels really good. I came to realise that one of the goals wasn’t in alignment with what I enjoy doing so I let that goal go. I’m happy with that decision too.

Tip #3 – Just Eat Real Food (JERF)

Tip number 3 of my top 5 weight loss tips is to JERF. Have you ever heard of JERF? It stands for Just Eat Real Food. Real, whole foods include vegetables, fruits, meat, animal products, healthy fats like full fat dairy and coconut products, cold-pressed oils, and nuts and seeds.

Eating a nutritious diet full of real, whole foods will help your body to function optimally so it can support your body to release weight. Cutting back on processed foods made with sugar and flour will also help your body to reset to its natural state of good health. It will allow your hormones to function properly, especially your hunger hormones which will help to reduce the desire for processed foods.

I currently eat a Low Carb, Healthy Fat (LCHF) diet and this works really well for me. I’m focusing on becoming fat adapted which means I can have longer periods of time between meals without experiencing low blood sugar symptoms.

Tip #4 – Use The Hunger Scale

Tip number 4 of my top 5 weight loss tips is to use the Hunger Scale. The Hunger Scale goes from minus 10 to plus 10. The aim is to eat between minus 4 and plus 4-6. This helps you to focus on really listening to your body and making sure that you’re physically hungry before you eat. Eating to plus 4-6 helps to make sure you’re not overeating.

I’ve also started intermittent fasting with an eating window of 1pm to 7pm. I’m only having two meals a day with lunch around 1pm and then dinner before 7pm. I’m really enjoying this way of eating at the moment.

I do tend to get hungry in the morning but I just let that hunger wave pass over me. As my body is fat adapted it then starts to tap into its own fat stores and burn my excess body fat which is really helpful for my weight release. Check out my blog Dine in and burn your own body fat if you want to learn more about becoming fat adapted.

Tip #5 – Manage Your Thoughts

Tip number 5 of my top 5 weight loss tips is to start becoming more aware of your thoughts around when and why you eat. I’ve been learning about emotional eating through Brooke Castillo’s Self Coaching Scholars membership program. Brooke has a course called Stop Overeating so I’ve been working through this and love what she teaches.

In fact, I’m so excited about everything I’m learning that it motivated me to start my YouTube channel, Inside Out Nutrition. I’ve produced my first videos as part of The Overweight Nutritionist series to share all the information with you.One sentence Brooke said that really hit home with me was this.

”Weight loss is easy when you don’t overeat. Stopping overeating is easy. You just don’t put the food in your mouth and eat it. The hard part is the discomfort you feel when you don’t get to eat what you want.”

Brooke Castillo

That’s where overcoming emotional eating begins and becoming more aware of your thoughts around food is the start of this. Our thoughts drive everything that we do in life. Our thoughts create our feelings, our feelings create our actions, and our actions create our results. Then in full circle, our results reflect our thoughts.

Becoming aware of your thoughts around food is an important part of your weight release journey. The next step is to learn how to allow your thoughts and process your emotions. Once you find those thoughts that no longer serve you, you can start to create new thoughts to use instead. Then we want to put these new thoughts on repeat so that over time they will become new habits that you continue to use throughout your life.

Bonus Tip – Find An Accountability Buddy

I’m the kind of person that needs accountability from an outside source. If you are too, I recommend finding an accountability buddy like I have. I’m very grateful to have found a friend that’s in a similar place as me in her journey to release weight. We’ve committed to holding each other accountability and now we’re both making our plans for the week in advance. We check in with each other daily which helps to hold ourselves and each other accountable. It’s so great to have someone to share the wins and struggles with and sharing the whole journey together so far has been a wonderful experience.

Now I want to hear from you. What was your top takeaway from my list of tips? Have you tried any of these tips out before? What was your experience and what did you learn? Are you inspired to try a new tip out now? Can you relate to what I’ve shared?

If so, please leave a comment below. Share with me how you feel about going through this and how you overcame it. The more we talk about our struggles and wins with each other, the more support we feel. This also helps us all to achieve our health goals.

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