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Weight loss: The ultimate guide to losing weight healthily

By Luke Walker
Dare Head Coach

Weight loss is one of the most searched goals on Google in the whole of Australia right now. Many of us want to lose weight, and yet so few of us seem to be able to actually do it.

Embarking on a weight loss journey can often feel daunting and overwhelming. With so much information available, it’s hard to know where to start or what truly works. That’s why we are here to guide you.

In our ultimate guide to successful weight loss, we will provide you with the tools, knowledge, and support you need to achieve your weight loss goals.

A healthy approach to weight loss

The principle of weight gain is simple: energy intake exceeds energy expenditure. On the flip side, weight loss is pretty simple too. It happens when energy intake is less than energy expenditure. 

So, if it’s so simple to explain, why do so many people struggle to lose weight?

Well, multiple studies have proven that “losing excess body fat is difficult for most individuals and the risk of regaining lost weight is high”. This is usually because of bad eating habits that develop over years and years which have not been addressed.

It’s easy enough to lose weight. Anyone can do it. But keeping it off is the real challenge, and this is where most people fail. Often people will opt for a short term fix – a crash diet or an 8 week shred which they believe will change their life. In reality, the only way to lose weight and keep it off is by changing your lifestyle. This is the only healthy approach to weight loss.

healthy diet for weight loss

Weight loss and dieting: How to keep it off

Rapid or extreme weight loss is often not sustainable and can have negative effects on your health. Instead, focus on gradual and steady progress. Remember, it’s not just about the number on the scale, but also about building muscle, losing fat and becoming a healthier version of you.

Diet plays a crucial role in weight loss. It’s important to focus on consuming nutrient-dense foods that provide essential vitamins and minerals while being mindful of portion sizes and the amount of calories in your food. After all, calories in vs calories out is the basis of weight loss, so you need to be aware of how much energy you’re consuming in order to ensure you’re in a calorie deficit.

That said, it’s important to avoid restrictive diets or cutting out entire food groups, as they are often not sustainable in the long run. Instead, practice moderation and balance. Remember, it’s all about making sustainable lifestyle changes rather than following a temporary diet.

At DARE. we put every client on their own nutrition plan which gives them the exact calories they need to lose body fat. We focus on incorporating whole, unprocessed foods into the diet that are rich in nutrients and will keep you feeling satisfied for longer. 

These general principles, along with good hydration, help turn our clients into fat burning machines.

Healthy weight loss

Exercise for weight loss

There isn’t one exercise that is best for weight loss, contrary to popular belief.

Moving more will inevitably burn more calories, which will help you lose weight. Exercise also improves cardiovascular health, strengthens muscles, and boosts overall well-being.

Choose activities that you enjoy and that fit your lifestyle. Whether it’s walking, jogging, cycling, swimming, or dancing, find something that keeps you motivated and engaged. 

Don’t get too hung up on increasing your cardio, as this can spike hunger and actually make it harder to remain in a calorie deficit. Studies show that when strength training or resistance exercise is combined with aerobic activity, long-term results may be better than those with aerobics alone.

This is likely because building lean muscle mass helps increase your metabolism and burn more calories even at rest. Include exercises that target all major muscle groups at least two days a week, and try to train 3-4 times a week to build muscle.

Tips for Staying Motivated 

Staying motivated throughout your weight loss journey can be challenging. Here are some tips to help you stay on track:

1. Find your why: Identify your reasons for wanting to lose weight. Whether it’s improving your health, boosting your confidence, or setting a positive example for your loved ones, keeping your why in mind will help you stay motivated.

2. Set rewards: Treat yourself for reaching milestones along the way. This can be anything that brings you joy, such as a massage, a new workout outfit, or a weekend getaway. Rewarding yourself will give you something to look forward to and help maintain your motivation.

3. Surround yourself with support: Share your weight loss goals with friends, family, or join a supportive community. Having people who understand and encourage you can make a significant difference in your journey. They can provide accountability, advice, and motivation when you need it.

4. Plan for obstacles: Anticipate potential challenges and have a plan in place to overcome them. Whether it’s social events, cravings, or lack of time, having strategies to navigate these obstacles will help you stay on track.

5. Practice self-compassion: Weight loss is not always a linear journey. There may be ups and downs along the way. Be kind to yourself and remember that setbacks are a natural part of the process. Learn from them and keep moving forward.

The Importance of Tracking Progress

Tracking your progress is essential for staying motivated and making adjustments along the way. Consider keeping a food diary to monitor your eating habits and identify areas for improvement. This can help you become more mindful of what and how much you’re consuming.

In addition to tracking your food intake, keep a record of your exercise sessions. This will allow you to see your progress over time and stay accountable. 

Finally, don’t rely solely on the scale as a measure of progress. Take body measurements, such as waist circumference, and pay attention to how your clothes fit. Non-scale victories, such as increased energy levels, improved sleep and a positive outlook are also worth celebrating.

Frequently asked questions about weight loss

Which diet is best for weight loss?

There is no good or bad diet for weight loss. Ideally, we recommend clients eat a balanced variety of plants and fruits, healthy fats, complex carbs and of course, protein. A whole food approach is the healthiest, but you can lose weight with any diet so long as you are in a calorie deficit. 

How can you lose belly fat in 1 week?

You can’t. You cannot spot reduce fat, so the idea of losing belly fat is a myth in itself. Aside from that, the only way to lose fat sustainably is by changing lifestyle habits and adopting a healthy diet and exercise regime. This will not be achieved in 1 week. You can definitely make a start and see some good progress in 1 week but losing belly fat isn’t a good goal for week 1.

How to get rid of stomach fat?

Many people ask this, but in reality losing stomach fat is a result of fat loss overall. You achieve this by being in a calorie deficit.

How much weight will I lose on a 3 day water fast?

Don’t do a water fast, you will not lose body fat and it can be harmful to your health. Sustainable weight loss is the goal, so a 3 day regime won’t help you build sustainable long term habits.

What is blocking my weight loss?

This is a really good question and one that will vary from person to person. On a physical level, the reason you are not losing weight is because you’re not in a calorie deficit. On a mental level, the reason is probably a lack of self belief or a mindset issue which is preventing you from doing the things you need to do to lose weight.

The DARE. Method

We understand the challenges many people face when it comes to losing weight, which is why we have developed a tried-and-tested approach that is both effective and sustainable. Through a combination of healthy eating, regular strength training, and a positive mindset, we will help you transform your body and improve your overall well being.

Whether you want to shed a few pounds for a special occasion or completely transform your lifestyle, our coaches give you the practical tips, expert advice, and 1-1 support to inspire and motivate you.

It’s time to take control of your health and start your journey today. Let’s make weight loss a rewarding and enjoyable experience.

Contact us now to learn more.