5 easy steps for long term weight loss 13



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When it comes to weight loss, there are so many differing opinions on “how to” such as; eat less, exercise more or eat less fat or even consume nothing but cabbage soup for a week! The list is endless.

Most people are aware that some or most of these approaches do not work or perhaps they work for some in the short term but often result in further weight gain over the long term.

Having worked with many clients over the past few years, most with a weight loss goal, there are some seemingly basic things that are often overlooked or forgotten when it comes to losing weight and keeping it off. I thought I’d share my top five tips for long-term weight loss.

  1. Eat three regular meals per day with one snack. Often with my clients I find that they are not eating regularly enough, sometimes skipping breakfast or lunch only to over consume in the afternoon or evening times. Eating three meals a day will not only balance blood sugar but also help to maintain metabolic health ensuring the body is not set in a fat storing state.
  2. Hydrate effectively. Drinking adequate water provides essential hydration at a cellular level, which helps remove unwanted toxins from the body. Toxins contribute to a sluggish liver function, which can slow down weight loss. In addition to this, often hunger and cravings are often a signal of dehydration. Drinking water can help to reduce overall consumption of food.
  3. Focus on real food. Often this one seems like a “no brainer” but in my experience, many people are consuming over 50% of their total calories from packaged or processed foods. The body will perform better when it receives nutrients from unprocessed whole foods like vegetables, fruit, grass fed animal protein, wild caught seafood and nuts and seeds. Sometimes just removing packaged and processed foods is enough to create significant weight loss.
  4. Move regularly. When people think of weight loss they almost immediately think of exercise and whilst I agree that exercise is important, I believe that movement is more important to long-term weight loss. We are designed to be active and mobile all day long, not just for 30 minutes each day on an exercise machine. Ensuring regular movement up and out of any seated position as well as walking as regularly during the day is arguably more beneficial than a set 30-minute session of dedicated exercise.
  5. Sleep more. Getting less than 8 hours of sleep has been proven to increase the production of a hormone called Ghrelin, which makes us feel hungrier and decrease the production of a hormone called Leptin, which helps us to feel satiated after we eat. What a great reason to get more rest!

Losing weight does not need to be complex and it needn’t be super challenging and restrictive. Making some simple and manageable changes to your diet and lifestyle can improve not only how you look but also, how you feel.


Share your thoughts. 

Sarah Hopkins

Sarah Hopkins is a CHEK qualified Nutrition & Lifestyle Coach with a passion for food and wellness. Through her coaching sessions she shares practical and long-term strategies for improved health and vitality. Sarah loves creating delicious and nutritious recipes that are grain, dairy and sugar free, which she shares on her website and blog www.health-wellbeing.com.au

  1. I lost 15 kilos 3 1/2 years ago and have kept it off. I simply ate less. I did my research and discovered that the average woman needs a minimum of 1200 calories a day. So I counted calories and stuck to 1200 a day. I walked 1/2 hour per day on my treadmill and led an active life looking after aged parents. I lost the weight in 7 months and have kept it off. Of course I now eat more and I am exercising more because I have a lot more energy.

  2. Thankyou for that awesome advice.I am currently dieting and it is great to know that I am doing it right!

  3. I wish there was a pill that speeds up metabulism as I find almost impossible to lose weight even taking dog for walk twice a day & also I feel genetics play a big part as both my parents were over weight as well as my brother & sister

  4. 3 meals a day..fresh food..1 hour walking dog…been same weight for years (except Xmas!) New Year,l have to double walking to get mince pie ‘roll’ off!

  5. I’ve really got to read this, just looked at the picture so far and the comments. I need to lose about 3 kilos and I’ve been lazy, I’ll get back folks. Good luck with your efforts.

  6. Good advise, I follow mostly what Sarah suggests, I have a Fitbit and try to do 10,000 steps a day, I try to eat healthy, a lot of fish and vegetables. Being a type 2 diabetic and nearly hitting7

    77 I have a constant struggle

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