Drink 10 cups of green tea a day, eat celery sticks to burn calories, only sleep on your left side to enhance digestion.

Ever felt that no matter what you do, you just can’t seem to shed the kilos? Not to mention, keep them off? A process that we all know can feel particularly tedious as our age increases.

Finally, new research from the CSIRO, Australia’s national science agency, has turned the noise right down on successful weight loss. Just in time for those new year’s resolutions.

I’m excited to share that the research has revealed the three behaviours that, when put into practice regularly, have the biggest impact for people looking to make 2022 the year they get healthier and achieve their weight loss goals:

• Tracking food intake
• Following menu plans
• Weighing in regularly.

The study uncovered that those who weighed in regularly, followed the menu plan, and tracked their food intake the most achieved a weight loss of 8.1 per cent of their starting body weight in 12 weeks, or an average of 7.5kgs.

Those who engaged in these behaviours the least achieved a 3.3 per cent drop in their weight (3.1kgs) – a difference of nearly 4.5kgs between the two groups!.

Thankfully, however, it’s not all strictness and sacrifice to see results. The research also found that individuals who displayed high diligence across two of the three behaviours were still able to achieve above-average weight loss, losing 7.5 per cent of their starting body weight.

CSIRO Total Wellbeing Dietitian, Pennie McCoy said “Many people feel they have to be really strict to see results. This pressure can lead to unrealistic expectations, which can become disempowering, so it’s really exciting to see in the research findings that there is room for flexibility in a sustainable weight loss journey.”

Top tips for staying motivated when losing weight

The journey to lose weight is not without its challenges, but there’s some ways to make it easier and more successful.  Following a program backed by evidence, planning and reflecting, and understanding what’s needed are just some of the many tips and tricks at our disposal.

1. Set realistic expectations up from the start
   Weight loss takes time, but with the right tools and supports, realistic goals can be achieved. Find out what will keep you motivated within your weight loss journey and be flexible to adjust your expectations as you go.
2. Utilise tools to keep you engaged and motivated
   Use tools that work for you to ensure you track your food intake, weigh in, and follow a sustainable, whole foods menu plan.
3. Personalise your motivation
   Tie your motivation for improving your diet, exercise or weight to something that defines you or your passions.
4. Understand what’s needed
   Time for food shopping, meal planning, and fitting in exercise etc.
5. Plan and reflect
   Review your week and think about what worked, what didn’t, and put strategies in place for the week ahead.
6. Remind yourself of your bigger goals along the way
   It’s easy to get bogged down in the steps but remembering what got you up and started in the first place is really important. This may include creating an inspiration board that includes visual references to keep you positively motivated such as a photo of friends and family, a special event invite you’re looking forward to or a memory.
7. Tap into support
   From from health professionals or by connecting with your community. Those who regularly share their experiences via a forum or social media group are more likely to maintain motivation.
8. Embrace learning from mistakes
   The program is designed to give you the skills, knowledge and tools at your finger-tips to help build your confidence to take charge of your health!
9. Be kind to yourself
   Don’t forget life happens,  you don’t have to be perfect and the research shows that!

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.