In the first part of this series, I shared how something as simple as a plate swap impacted my weight journey. It’s a reminder that small, seemingly insignificant choices can affect our health and well-being.
Today, let’s go a step further.
I’ve learned a thing or two about what works and what doesn’t about weight loss, both as a Biochemist and in my personal journey. If you’re like me, intentional about living well, I want to encourage and inspire you with tips that have helped me grow healthier, not just in body but also in my mind and spirit.
Choosing to take better care of yourself is a step toward living a fuller, more joyful life. Remember, this isn’t just about losing weight—it’s about embracing wholeness. These simple steps could help
Increase water intake: One of the things I do when I want to eat a little is to take at least a sachet of water before starting to eat. Several studies have reported that water may greatly help the weight loss journey. Water doesn’t add to your daily calorie count. Still, it may also help boost your metabolism to burn more calories and curb your appetite especially when taken before meals, making it a potential triple threat in supporting your weight management goals. Water is more than a thirst quencher, it could be a life-changer.
Eat nutrient-dense foods: Certain foods foods fuel your body. Eat more whole, unprocessed foods like lean proteins (meats, fish, legumes), healthy fats (nuts, seeds, avocados, olive oil), fibre-rich whole grains and lots of colourful fruits and vegetables. I know you like sweet sweet things, but trust me, sweet things don’t like you. Do all you can to limit sugary drinks and foods high in added sugars. It’s a toxic relationship to your health, please quit. Wholesome eating isn’t deprivation; it’s a gift to yourself.
Get enough sleep: Do you feel sleepy? Very sleepy? Please, sleep! Sleep is a healer. Unfortunately, many of us are not getting the quality sleep we need. Inadequate sleep has been linked to various diseases. Research by Roger and colleagues found that sleep disruption affects hunger hormones, leading to potential weight issues. The National Sleep Foundation recommends 7-9 hours of sleep per night for people of all ages. While I do not encourage oversleeping, as warned in the Bible (“A little extra sleep, a little more slumber, a little folding of the hands to rest” can lead to poverty), getting enough rest is essential. After working hard and smart, you deserve the rest your body and mind require.
Eat smaller portions: As explained in the first part, the size of the plate may influence the amount of food taken; therefore, smaller plates and bowls should be used to control serving sizes. Will you feel like eating more? Most likely yes, this is where discipline could be useful and helpful. Understand your WHY for choosing to eat less, and your body will gradually adjust.
Make time for physical activity: This one might be hard, especially if it’s not part of your everyday lifestyle. However, aiming for 30 minutes of moderate exercise daily could help. You might not start with 30 minutes; instead, start with 5 minutes, then 10, then 15, and increase as you progress. Taking a 30-minute walk, skipping, or jogging in your compound are simple ways to start.
Don’t be hard on yourself: The first few weeks of trying to lose weight might be discouraging and seem as if there is no progress. It is worth emphasizing that gradual weight loss (1-2 pounds per week) is more sustainable and healthy than rapid weight loss. Even if it seems no change is physically observed, know that there are internal changes and the journey will be worth it.
Believe in yourself: Never forget that you can do all things through Christ who strengthens you (Philippians 4:13). This includes achieving your weight loss goals with consistency and persistence.
Get support: Sharing your goals with friends and family can be a powerful motivator. I’ve personally experienced the benefits of accountability – it’s helped me stay on track even when I felt like giving up. When we share our goals with like-minded individuals, we’re more likely to stay committed. Having a supportive network makes the journey easier and more enjoyable. So, ask yourself: Are you surrounded by people who encourage and support your goals?
I hope this has blessed you!
Let me hear your thoughts in the comment session.
References
https://doi.org/10.3389/fnut.2016.00018
