Unlocking Weight Loss: 5 Proven Strategies to Get Your Weight Loss Back On Track

Are you feeling stuck in your weight loss journey? Have those extra kilos become unwelcome guests that just won’t budge? If this sounds familiar, you’re not alone. Many individuals encounter plateaus in their weight loss efforts, often leaving them frustrated and confused.

In this blog post, we’ll explore five proven strategies to kickstart your metabolism, enabling you to achieve the weight loss results you’ve been aiming for. I’m Dr. Jess McMaster from Virtual Vitality Nutrition and as a dietitian specialising in metabolic health, I’ve had the privilege of guiding hundreds of women through their weight loss challenges.

Understanding the complexities of weight loss is essential. While nutrition plays a critical role, it’s often the underlying reasons behind our eating habits that hold the key to successful weight management. In today’s blog post, I am going to focus primarily on non-food based strategies to get your weight loss ticking along whilst explaining the underlying science.

1. Start with a Protein-Packed Breakfast

Breakfast is often called the most important meal of the day, and yet many women skip breakfast, fueling themselves on coffee until they finally get a chance to stop to take a breath sometime around 2 pm. They then load all of their calories into the back end of the day with sweet cravings taking control, having a large dinner and sometimes seconds before falling into bed exhausted.

When you wake up, your body has been fasting for several hours and it needs fuel to kickstart its functions. Visualise your metabolism like a wood burning furnace – if you forget to put in wood, the fire burns out. Similarly, if you put in one big piece of wood and then walk away for 8 hours, the fire burns really hot and then dies down. By spreading your meals and your protein intake across the day, you are setting the scene for maintaining your energy levels throughout the day and keeping your metabolism ticking over.

Why Protein Matters for Weight Loss

Protein is vital for numerous reasons:

• Satiety: High-protein breakfasts help keep you fuller for longer, getting you through to your next meal or snack. The regulation of appetite is complex but is largely hormonally driven. The two main appetite hormones are ghrelin and leptin. Think of these like a “go” and “stop” sign for your appetite, respectively. Studies show that protein can suppress the production of ghrelin (our appetite’s “go” signal), leading to a decrease in hunger.

• Thermic Effect of Food (TEF): The TEF refers to the amount of energy needed to break down and absorb the food we eat. Protein has a higher TEF compared to carbohydrates or fat, meaning your body burns more calories digesting protein. This effect can account for up to 30% of the calories consumed from protein-rich foods.

Protein-Packed Breakfast Options

Here are some delicious options to get your day started:

• Scrambled Eggs with Vegetables: Packed with protein, fibre, vitamins and minerals, this meal can include ingredients like spinach, tomatoes or capsicum. Add herbs and spices to enhance the flavour without extra calories.

• Greek Yoghurt with Berries: This combination not only satisfies your sweet tooth but also provides a healthy dose of protein, probiotics and antioxidants. Top it off with a small portion nuts or seeds for added texture and nutrients.

• Protein Smoothies: Blend your favourite fruits with a scoop of protein powder, water and a handful of spinach for a nutrient-rich start.

For an ideal breakfast, aim for 20-30 grams of protein. This can be achieved by having two to three eggs (depending on what you serve them with – for example, wholegrain bread has around 3.5 grams of protein per slice), a cup of high protein Greek yoghurt or a smoothie with 1-2 scoops of protein powder.

2. Incorporate Strength Training into Your Routine

Strength training is not just for bodybuilders; it’s essential for everyone, particularly those looking to lose weight. Engaging in strength-building exercises at least twice a week helps maintain and even build muscle mass.

The Importance of Muscle Mass

Muscle is metabolically active tissue. The more muscle you have, the more calories you burn at rest. Here’s why this is significant:

• Increased Resting Metabolic Rate (RMR): Muscle tissue burns more calories than fat tissue, even when you’re not exercising. However, this is not the golden solution that it is often painted to be in fitness communities. In fact, every kilogram of muscle only burns approximately 10-15 calories per day. The way I look at this from a clinical perspective is that we are aiming to preserve muscle mass as we lose weight because this gives us a slight buffer when it comes time to shift focus to weight maintenance.

• The Afterburn Effect of Resistance Training: While the amount of muscle you have only contributes a small amount to your overall energy expenditure, resistance training can increase the rate of oxygen consumption that occurs in the body after exercise by around 10% for several hours after exercise. This is called Excess Post-Exercise Oxygen Consumption (EPOC). During resistance training, your muscles experience micro-tears, and your body requires energy to repair and rebuild them. This recovery process contributes to EPOC. Here’s what happens:

  • Muscle Repair: After a resistance workout, your body uses oxygen to repair damaged muscle tissues, which requires energy and increases caloric burn.

  • Restoration of Energy Stores: Glycogen is the stored form of glucose that our muscles uses when we exercise (particularly at high intensity or over long durations). Resistance training depletes glycogen stores in your muscles. Your body needs oxygen to restore these energy reserves, further contributing to EPOC.

  • Hormonal Changes: Resistance training triggers the release of hormones such as growth hormone and testosterone, which aid in muscle recovery and fat metabolism.

• Enhanced Physical Performance: Strength training not only helps with weight loss but also improves overall physical performance. This means you can engage in more activities, leading to greater calorie expenditure.

Getting Started with Strength Training

Incorporating strength training doesn’t have to be intimidating. You can start with body weight exercises or use resistance bands and progress to machines or free weights as you become more confident.

Structuring Your Strength Training Program

Aim for at least two sessions per week, focusing on all major muscle groups. A well-rounded program should include:

• Compound Movements: Exercises like squats, deadlifts and bench presses engage multiple muscle groups and are more efficient for calorie burning.

• Progressive Overload: Gradually increase the weights or resistance you use to continue challenging your muscles and promote growth.

• Rest and Recovery: Ensure you give your muscles time to recover by allowing a 48 hour rest period between training of the same muscle groups.

3. Prioritise Hydration

Dehydration is more common than you might think and many people walk around feeling like cacti—dry and in need of hydration. Water is essential not only for overall health but also for effective weight management.

The Role of Hydration in Weight Loss

Here’s why hydration matters for your weight loss journey:

• Hunger Signals: Sometimes, our brains confuse thirst with hunger. Staying well-hydrated can help you better interpret your body’s hunger signals, reducing unnecessary snacking. To be clear, this is not that outdated advice of have a glass of water INSTEAD, rather have a glass of water FIRST, so you can better interpret if you are hungry.

• Caloric Needs: Drinking water before meals can help fill you up, which may lead to consuming fewer calories overall. One study found that participants who drank 500 mL of water 30 minutes before meals consumed fewer calories and lost more weight than those who didn’t.

Tips for Staying Hydrated

Aim to drink at least 2-3 litres of water daily. Here are some tips to help you stay on track:

• Carry a Water Bottle: Keep a reusable water bottle with you throughout the day.

• Put your Water Bottle in a Prominent Place: This serves as a visual reminder to drink more water. For example, if you work in a time-based profession that has appointment times or scheduled meetings, place your water bottle in such a way that you can't see your computer clock without moving it. This visual stimulus helps to remind you to drink.

• Set Reminders: Use your phone or apps to set reminders to drink water at regular intervals.

• Infuse Your Water: If plain water doesn’t excite you, infuse it with fruits like lemon, berries or cucumber for added flavour.

Caffeine and Hydration

One common misconception is that beverages like coffee and tea do not contribute to your daily hydration needs due to their caffeine content. Many people avoid these drinks, fearing they may dehydrate rather than hydrate the body. However, this myth is not entirely accurate.

While caffeine is a mild diuretic, meaning it can increase urine production, the overall effect of coffee and tea on hydration is often overstated. Research has shown that moderate consumption of caffeinated beverages does not lead to significant dehydration. In fact, studies indicate that the hydrating effects of these beverages can offset their diuretic properties. Here are some things to consider:

• Moderation is Key: For most people, consuming coffee or tea in moderation—around 3-4 cups a day—does not negatively impact hydration levels. The water content in these beverages still contributes to your daily fluid intake.

• Nutritional Benefits: Beyond hydration, coffee and tea offer various health benefits. They are rich in antioxidants, which can help reduce inflammation and promote overall health.

• Listening to Your Body: It's important to listen to your body's signals. If you find that caffeinated beverages cause you to feel jittery or lead to increased bathroom trips, consider limiting your intake. However, if you enjoy coffee or tea and consume it in moderation, it can certainly be a part of your hydration strategy.

• Balanced Hydration: While coffee and tea can contribute to your hydration, it's essential to balance them with plenty of water and other hydrating foods. Fruits and vegetables such as cucumbers, watermelon and oranges are excellent sources of water and can further support your hydration needs.

Understanding Hydration Needs

Individual hydration needs can vary based on factors such as climate, physical activity and overall health; however, a good guide is 35 mL per kilogram of body weight. If we drink too much water, we risk losing minerals like sodium and potassium into our urine, which in extreme cases can cause fatal swelling in the brain. Drinking too little can lead to these minerals forming crystals, leading to kidney stones.

4. Manage Stress Effectively

In our fast-paced world, stress can feel like an uninvited guest that overstays its welcome. Chronic stress can disrupt your metabolism in several ways, primarily through the hormone cortisol.

The Impact of Stress on Weight Loss

Elevated cortisol levels can lead to:

• Increased Appetite: Stress often triggers cravings for high-calorie comfort foods, leading to overeating. Studies show that stress can increase the desire for sugary and fatty foods.

• Impaired Metabolism: High cortisol levels can negatively impact your body’s ability to burn fat effectively, making weight loss more challenging.

Strategies for Stress Management

To combat stress, consider incorporating the following practices into your routine:

• Mindfulness and Meditation: Practices like deep breathing or mindfulness meditation can help reduce stress levels. Even a few minutes of focused breathing can lower cortisol and improve mood.

• Physical Activity: Regular, rhythmic exercise such as walking, cycling or swimming can release endorphins that improve your mood and lower stress. Aim for at least 30 minutes of moderate-intensity activity on most days of the week.

• Journaling: Writing about your thoughts and feelings can provide an emotional release and help you process stress. Keeping a gratitude journal can also shift your focus to positive aspects of your life.

• Limit Screen Time: Reducing time spent on social media and screens for at least one hour before bed can improve sleep quality and reduce stress. Instead, try reading a book or engaging in a relaxing hobby.

Finding Your Stress Relief Techniques

Finding what works for you is key; it could be anything from journaling to spending time with friends. Make stress management a priority for a healthier mind and body. Experiment with different activities to see what resonates most with you.

5. Ensure Quality Sleep

Sleep is often overlooked in discussions about weight loss, yet it plays a crucial role in metabolic health. Poor sleep quality can lead to:

• Hormonal Imbalances: Lack of sleep affects hormones that regulate appetite, leading to increased hunger and cravings. Ghrelin, the hunger hormone, tends to increase, while leptin, the hormone that signals satiety, decreases.

• Reduced Energy Levels: When you’re tired, you’re less likely to engage in physical activity, further impeding your weight loss efforts. Fatigue can also lead to poor food choices, opting for quick, unhealthy options.

Tips for Improving Sleep Quality

Aim for 7-9 hours of quality sleep each night. Here are some tips to enhance your sleep hygiene:

• Establish a Sleep Routine: Go to bed and wake up at the same time every day to regulate your body’s internal clock (called your circadian rhythm). Consistency is key.

• Create a Relaxing Environment: Ensure your bedroom is comfortable, dark, quiet and cool (around 20 degrees) and consider incorporating relaxing activities like reading or taking a warm bath.

• Avoid Electronics: Electronics increase sleep latency (the amount of time it takes to fall asleep). In part, this is due to how mentally stimulating they are. However, the blue light emitted from our devices is also a culprit so try using inbuilt blue light filters and setting up your bedroom as an electronics free zone for at least an hour prior to sleeping.

• Avoid Large Meals: Large meals can lead to feelings of indigestion and this discomfort can make it difficult to fall asleep.

• Limit Stimulants and Alcohol: Reduce caffeine intake in the afternoon and evening to avoid interference with your sleep. Avoid alcohol as while it may feel like it helps you to wind down and fall asleep, it actually reduces sleep quality.

Understanding Sleep Needs

Everyone’s sleep needs can vary, but focusing on the quality of sleep is crucial. If you find yourself frequently waking during the night or feeling unrested upon waking, consider evaluating your sleep environment and habits.

Conclusion

Implementing these five strategies can be a game-changer for your metabolism and overall health. Remember, while what you eat is important, understanding why you eat and the underlying factors affecting your weight is essential.

Take small steps to incorporate these strategies into your daily life and you’ll be on your way to unlocking your weight loss potential.