New Year’s Resolutions Chapter 3: Weight Loss

Sydney CBD DietitianOur Sydney CBD Nutritionist Robynne Jeftha describes your best tactic for weight loss and detox in 2015
As a Nutritionist, Accredited Dietitian and Exercise Physiologist, the most common reason that people come in to see me is that they want to lose weight – often because they know it will help improve a chronic health condition like type 2 diabetes, but also for aesthetic reasons. But improvements in your health and wellbeing can’t be measured on a scale, so here are some of my tips for making sure that you make the most of this year!
Click the links in our tips for handy info to help you be your best!


1.     Don’t focus on weight loss as the only outcome. Write down your values to identify what is important to you, and use these to help shape your health goals (e.g. Improving your energy levels).
2.     Commit to the long haul – the changes you need to make may not happen overnight, and nor should they be short term. Avoid crash diets, juice cleanses, detoxes or anything with a long list of banned foods – this is not going to help you establish a healthy relationship with food or help you to improve your eating habits day to day.
3.     Don’t deprive yourself – learn how to include foods that you enjoy on a regular basis rather than thinking of certain foods as ‘bad’ for you. Of course, some foods are not eaten for their nutritional value, but including these appropriately without feeling guilty will help you achieve balance.
4.     Cook from fresh. Eat mostly fresh plant based foods, especially vegetables, adding herbs and spices to create exciting flavours, rather than relying on processed foods. Aside from avoiding the many ingredients that ‘create’ flavours in processed foods (like added fat, sugar, salt), you will also get more enjoyment from putting thought and effort into the preparation of your meals.
5.     Are you hungry? Use physical hunger as a cue for when to eat, and learn how to tell when you are full from what your body is saying rather than how much is left on the plate. Eating because it is ‘lunchtime’ can lead to eating more than your body requires without knowing.
6.     Don’t overcompensate for exercise – avoid using food as a reward for exercise. While exercise is important and can certainly assist weight loss, many people fall into the trap of increasing their physical activity and then rewarding that with an extra treat here and there because they have exercised, rather than continuing with their usual intake.
7.     Change it up – don’t just stick with walking, include other activities that you find fun as ‘exercise’, like hiking, kayaking or simply put on some music and dance!
8.     Sit less – while including at least 30 mins per day of physical activity is important for all of the organ systems in our body, simply reducing the amount of time you are inactive can make a big difference. Think about ways you can be active during the work day – e.g. stand up to take phone calls – and you will help to boost your health.
9.     Think positive. Change the way you think about your body and your health by focusing on the positives instead of looking at the flaws. Treat yourself as your own best friend and be kind.
10.  Get some support. If you are unsure where to start, want to know how to improve your diet or change up your exercise routine to boost your metabolism, then get in touch.