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Weight Management - Unlocking Sustainable Weight Management: The Empowered Path to Health and Confidence
- Jacqui Grant
- May 6
- 7 min read
Connect & Grow Magazine: Issue 20 May 2025
Maintaining a healthy weight can often feel challenging in today's fast-paced world. There are so many different diets and eating programs, so many suggestions of what to eat, fasting, not fasting, eating meat, not eating meat, eating 6 small meals a day or keeping to 3, so many different ideas, it is hard to know what to follow to achieve the goals you would like.
Some of the information conflicts with others, and then there is the idea of exercise and what type. But here's the truth: weight management is not about quick fixes; it's about adopting sustainable, empowering habits that nourish your body and mind.
This article will explore practical, realistic, and uplifting strategies for long-term weight management backed by scientific evidence and expert opinions. Our strategies empower you, help you connect with what is right for you, and build a healthier, happier you, not just about losing excess weight.
🌱 1. Focus on Progress, Not Perfection
In weight management, it is essential to realise that you do not have to be perfect or have the perfect body; it's about what is right for you. No one is perfect, and everyone has setbacks. When you embrace this at a core level, you can feel a sense of relief. Focus on small, consistent progress rather than aiming for an unrealistic body image or expecting instant results.
Each step forward, such as eating a nutritious meal, walking, or drinking more water, leads to a healthier you. Celebrate the wins, no matter how small, and see each setback or challenge as an opportunity to reassess what you are doing and make a change, even one change.
Tip: Keep a journal of your wins, even the tiny ones. You'll be amazed at how much you can achieve with a positive mindset and a focus on consistency.
🍽️ 2. Choose Nourishing Foods that fuel your body.
Healthy weight management is not about depriving yourself of or following extreme diets. It's about nourishing your body with the nutrients it needs to feel its best. Choosing a wide variety of whole foods, including fruits, vegetables, proteins, and a balance of carbohydrates, can help you have energy, improve your health, and eventually lose excess weight.
The key here is balance. You don't have to eliminate the foods you love, but aim to enjoy them in moderation. The more colourful your plate, the better. Foods rich in fibre, vitamins, and minerals support your metabolism and keep you feeling energised and satisfied.
Tip: Try adding more plant-based meals to your diet. You'll be surprised at how satisfying and delicious they can be while promoting healthy weight management.
🏋️♀️ 3. Move Your Body—For Joy, Not Punishment
A huge part of releasing excess weight is moving your body. Regarding exercise, attitude, and mindset are everything; they go a long way to helping build muscle and increase your energy and metabolism. Many people focus on how many calories they need to burn for weight loss; however, if you see this as a byproduct of the exercise you are doing that you enjoy first, you will notice exercise isn't as laborious to be part of your daily routine, as it may have been in the past. Exercise should be something you enjoy, bring you joy, boost your mood, and leave you feeling empowered.
As a personal trainer and someone who has struggled with weight for a long time, in the past and having ADHD, I struggled to find an exercise initially that I didn't get bored with. However, what I did was, and this is my approach when I work with people who come to me for weight management coaching, to have a variety of exercise and movement activities that I enjoy. Choosing activities you want and can stick to for the long term is the key to long-term success; you can also use things like music or a friend to exercise with. This can be a powerful motivator, making exercise less of a chore and more of a pleasure.
Find an activity that makes you smile. Whether dancing, hiking, swimming, or yoga, find what feels good and make it a regular part of your life. Regular movement helps improve metabolism, maintain muscle mass, and keep your body strong. Plus, it's a great stress reliever.
Tip: Do your best to keep it simple. Starting with 20 - 30 minutes of exercise each day, with some description, is a great place to start. If you find every day is too much, choose 3 days a week and put them in your diary. Eventually, you will begin to have a routine. You can build up the exercise time and the number of days as you are ready. Always seek input from a professional regarding exercise to ensure your safety.
🛏️ 4. Rest and Recharge
Rest is more than being about sleep. It is about taking the time to listen to our body and knowing when to rest, to stop and allow our body the time to recharge and re-energise. Getting enough sleep is also important, and the quality of the sleep is important; this is because during our sleep state, our cells renew, our heart has the opportunity to beat slower, our blood pressure is lower, and our muscles can relax. Our hormones also change during restful sleep. Inadequate sleep can disrupt hormones that regulate hunger and metabolism, leading to increased cravings and poor decision-making.
The ideal goal is 7-9 hours of quality sleep per night. Having a relaxing evening or sleep time routine helps the mind slow down and the body relax as we head to bed. Caffeine and certain meals can interrupt this, so consider this in your sleep habits plans. It is important to know that everyone is different; some people find that 5 hours of good-quality sleep is all they need.
Tip: Create a calming pre-sleep ritual, such as reading, meditation, or a warm bath or hot shower, to signal your body that it's time to unwind. Take your time to know what works for you to relax and have a good night's sleep.
🌸 5. Practice Self-Compassion, Self-care
Weight release and management have much to do with how you see yourself. How do you view yourself in the mirror and your self-talk, along with the habits that you have and follow regularly? When you have struggled with your weigh for a long time, it can be easy to fall into the habit of self-criticism; when you are aware of this, you can make an informed decision about how to see how amazing you are feeling about yourself now and celebrate each change you take for your health and wellbeing. Your worth is not determined by the number on a scale or the size of your jeans. You have unique gifts, and your health journey is about embracing that. Practising self-compassion can help you be more accepting of yourself and less critical.
Take time to check in with yourself regularly. How do you feel physically and emotionally? What are you doing that brings you joy and fulfilment? Regular self-care and positive habits can help you see what is possible, relax more, and understand that life is a journey we can take one moment at a time. Being kind to yourself is important for feeling confident in yourself and your life.
Tip: Each morning, remind yourself of three things you love about your body, your strength, your smile, or your energy. Cultivating gratitude for your body creates a positive foundation for lasting health.
💪 6. Embrace Community Support
Weight management doesn't have to be a solitary journey. Surrounding Support network is extremely important. Having people who are there for you and for the right reasons. Releasing excess weight can be challenging, so having support as you go on your journey and especially cheering you on, can make a substantial positive difference.
Share your challenges and victories with others, and you'll find that the journey becomes easier and more fulfilling. Remember, you are never alone in this.
Tip: You could join a local community walking group, start a walking group with your neighbours, join a local gym and be open to other community activities.
🌟 Remember, It's About Balance, Not Perfection
The journey to sustainable weight management is not without its challenges. There may be times when you feel discouraged or face setbacks. Remember that it will take time to release excess weight, and there will be times when it feels like you are not getting anywhere. However, stay with it, as eventually, the body starts to respond again. Your mindset and attitude are powerful tools for your long-term success.
You've got this; taking one step at a time empowers you to live a healthier, happier life. So take that first step, and remember: the journey is just as important as the destination.
Your Takeaway: Sustainable weight management is about finding the strategies for exercise, self-care, fueling your body for health and wellbeing that work for YOU. Everyone is different, and what is right for one person is not always right for another person. Accepting where you are right now is a good foundation, as you choose to create change for your overall health and wellbeing, not because someone else told you that you "have to " release weight. Small, consistent steps make the most significant difference.
What step will you take today to feel empowered on your health journey?
Let me know if you'd like any more additions or changes to this!
Written by Jacqui Grant
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Disclaimer: All information is accurate at the time of publication and subject to change. It is always important to seek professional advice and input.
