Losing weight is like trying to find your keys on a Monday morning - it takes dedication, patience, and consistency, and sometimes you just want to give up and go back to bed. But if you stick with it, you'll eventually find what you're looking for (or in this case, reach your weight loss goals).¹

While it's natural to want to see results quickly, quality weight loss takes time. The amount of time required for quality weight loss can vary depending on a variety of factors, including your starting weight, age, gender, and lifestyle. Generally, a safe and sustainable rate of weight loss is half to 1 kilogram per week.

Abs are made in the kitchen, but they're maintained through occasional trips to the gym. Jokes aside, if you want to live a healthy and happy life, it's all about finding a balance between your love for pizza and your love for workout attire.

The importance of consistency

Consistency is essential in maintaining a healthy weight because it helps establish good habits. When you consistently make healthy choices, such as eating whole foods, exercising regularly, and getting enough sleep, you are more likely to continue making those choices in the long run.

On the other hand, inconsistent efforts can lead to a cycle of unhealthy habits and setbacks, making it harder to achieve and maintain a healthy weight.

To establishing good habits, consistency also plays a role in the body's metabolism. By nourishing your body with a balanced diet, and moving it regularly through activities you enjoy, you will become a fat-burning machine in no time.

The best part is you will not have to starve yourself dramatically or spend long hours in the gym to do it. Your body and taste buds will definitely benefit from this approach.

Instead of counting calories or restricting certain foods, focus on eating mindfully. This means paying attention to your hunger cues, eating slowly, and savouring each bite.

Mindful eating helps you develop a healthier relationship with food and encourages you to eat in a way that nourishes your body. Additionally, make sure that you are chewing your food enough to properly absorb all the nutrients. Experts advise chewing your food at least 30 times before swallowing to maximise nutrient absorption.

Exercise is a key component of sustainable weight loss. Instead of over-exerting yourself with extreme workouts, aim for 30 minutes of moderate exercise for most of the week. Start with a low-impact exercise before gradually increasing the intensity, such as starting with a brisk walk.

Overeating can quickly derail weight loss progress. To maintain portion control, use smaller plates, avoid eating directly from a package, and measure your food with a food scale or measuring cups if you really want to make it effective.

References

1. Patience and Consistency: The Foundations of Effective Weight Loss. Nutroone. Available at: https://nutroone.com/en/2024/03/12/patience-consistency-weight-loss/.
2. Mindful eating may help with weight loss. Harvard Medical School. Available at: https://www.health.harvard.edu/healthbeat/mindful-eating-may-help-with-weight-loss.
3. Does Mindful Eating Help with Weight Loss? University of New Hampshire. Available at: https://extension.unh.edu/blog/2022/09/does-mindful-eating-help-weight-loss.