Today we will provide some self-love advice to those of you who have the mission of fat loss.  We believe that striving to lose fat should be in the context of improving your overall wellbeing and not the numbers on the scale, the struggle to fit in the old jeans or wanting a smaller dress size. Ask yourself why you want these things. Dig deep into the why. Is it just habit? Societal pressure? Or for genuine self-loving reasons such as feeling happier, fitter and healthier.

Working on a healthy weight loss programme should not be a burdening task, instead, it should energise you, inspire you and give you a feeling of satisfaction. Therefore, on this weight management journey, we encourage you to be patient and loving with yourselves, as well as progressive regarding the goal. It takes time. When you begin a fat loss journey with a sense of self-love, patience and acceptance and non-self-critical room for minor failures and disappointments, you remain positive and genuine to yourself.

Weight Loss VS. Fat Loss

Weight loss points to a reduction in the overall body weight where as fat loss refers to weight loss, specifically from losses in fat mass at different body parts. A reduction in body weight due to the loss of fat rather than muscle should be your priority if weight loss has been advised by your GP.

How to Enjoy the Journey

Here are few ways in which you can stay positive and enjoy your fat loss journey.

Set Realistic Fat Loss Goals

It is good to be ambitious about your goals, but more importantly, be consistent and realistic (small consistent steps will get you there). The major setback to the fat loss journey is demotivation when you are not achieving desired results-unrealistic goals can cause overwhelm and trigger emotion.

Considered whether your goals are achievable within the timeframe that you have set for yourself. Aiming to drop a dress size for a wedding party in two weeks? Doable, but unlikely and not sustainable. Avoid the yo-yo mentality- It simply leads to disappointment and unnecessary self-blaming and negative self talk. Don't be this harsh on yourself - LOVE YOURSELF THROUGH AND THROUGH - AT ANY WEIGHT, AT ANY SIZE - Setting unrealistic goals can contribute to increased stress levels, a significant contributor to release cortisol, increasing the amount of belly fat, particularly in women. Ensure that your fitness goals are realistic and productive instead of playing a negative role in your fat loss journey. Placing this level of pressure on yourself feeds into a  culture of self critique and never being satisfied or in love with the beautiful body that you already have. Weight loss results cannot be magical; somewhat sustained effort is the key to get into the shape that you want and stay healthy.

Understand the Importance of a New Day

Start each day by committing yourself to do the best you can—no matter how it was yesterday. Think of every day as an opportunity and make a fresh start. Avoid negative self-talk, as it demoralises you and can cause you to give up on your weight loss journey early in the process.

Compliment Yourself

It may sound unrealistic to you, but achieving goals with continued dedication and hard work is possible. You have to be kind with yourself; limit self-doubt and negative self-talk leading to self-loathing. Remember what you love about yourself, as this helps you attain the right mindset to achieve the best for your body.

Self Acceptance is the Key

Self-acceptance is a gesture of grace and acceptance for a varying range of body shapes and sizes. We are all of the different sizes, but what matters is who you are and your uniqueness. Never disapprove of your appearance. Remember that our fat loss journey is about achieving better health instead of just focusing on one point to become slim according to other's definition of "perfect."

Feel the Benefits of Exercise

We all know that exercise in conjunction with reducing food intake is the key to successful weight loss, but let's explore something more interesting here;  regular weight loss workouts not only help us to get healthy physically, but also stimulate hormones (endorphins) in the brain that improve mood.  Research shows that people who exercise regularly have higher self-esteem levels than those who don't because the release of endorphins makes them happy and feel good from the inside.

Enlist a Friend

Good company, good friends, or optimistic people can have tremendous benefits on our well-being. Find a friend who will help you through the fat loss journey. If you are not motivated enough to work out, request a friend to exercise with you, as it's helpful to learn to love your body while you lose fat; there's no better support system on your journey than someone who wishes the best for you, support you and reminds you of how wonderful you are.

What are Effective ways to Loose Weight from Fat?

Calorie Deficit

Creating a calorie deficit between calories in and calories our will always be the answer to weight loss.

Weight Loss Yoga

Yoga is one of the most recommended exercises to reduce stress and an excellent way to exercise regularly. But weight loss yoga is a little underrated, although it not only burns calories but also teaches you mindfulness to help you resist food cravings.

Weight Loss Workouts

Weight loss workouts are extremely helpful in losing weight. There are different kinds of weight loss workouts, inclusive of HIIT workouts that can be helpful to achieve your goal. Options include:

  • Skipping
  • Cycling
  • Swimming
  • Weight lifting/training
  • Running, jogging or walking regularly

Intermittent Fasting for Weight Loss

Intermittent fasting (IF) is one of the popular ways to achieve a weight loss target. People are adopting it to lose weight, improve health and lifestyle.

Many studies show that intermittent fasting has powerful effects on the body and brain and may even help you live longer.

Intermittent fasting (IF) is an eating pattern comprising of periods of fasting and eating to reduce calorie intake and lose weight.

Konjac Glucomannan for Weight Loss Results

Konjac Glucomannan is just great for supporting weight loss.  It a natural fibre found in the roots of the elephant yam, also called konjac. Within the body, it binds to water to form a gel and creates the feeling of fullness.

Konjac Glucomannan is the only ingredient with an EFSA weight loss claim for Humans.  According to a 2005 study, adding a glucomannan fibre supplement to a balanced, 1,200-calorie diet caused more weight loss than a 1,200 calorie diet plus a placebo. Adding an additional fibre supplement (guar gum or alginate) did not have an impact.

Beautifully Nourished’s Weight Management contains pure Glucomannan (konjac mannan), which in the context of an energy-restricted diet, can contribute to aiding weight loss.  

Dr Ayesha Gulzar, PharmD, Doctor of Pharmacy, Research and Medicine
& Katherine Elyse Blake, BSC Nutrition, ANutr




Katherine Blake
Tagged: Food & Fitness