Real health #23 Keep it simple to lose weight easily

Following on from yesterday’s post on perfectionism, today I wanted to talk about how simplicity can be the way to reach your health goals with minimal effort. I’m not telling you you can lose weight by sitting on the sofa eating cookies all day. But you don’t have to be following some elaborate diet and exercise plan either, unless you are training for a bikini competition or some other competitive sport. Most of us just want to feel healthier and happier in our bodies, quit the obsession with food and exercise and just live and enjoy our lives. Right?!

If you want to make things as easy as possible for yourself, focus on simplicity and habits. Choose simple actions that you can take consistently until they become habits. When you first start to make healthier choices, of course it’s going to be a challenge. You might have to learn new information about which types of foods to eat, how to move your body and how to tune into your body (for example through tracking and syncing with your menstrual cycle!). You probably have to change some of your existing habits, try new things and get out of your comfort zone. You have to constantly be self-aware and make decisions about which actions to take. There could even be some uncertainty holding you back and you might not fully trust the process, especially if you have tried hundreds of times in the past to lose weight and improve your health. All of this means that there is a lot of mental focus at the start and you need to put in effort to keep yourself on track.

But as time goes on, if you continue to take consistent action in the direction of your goals, those actions will start to become habits. You won’t have to make so many decisions, you won’t even think about them anymore. It will become automatic and easy. For example, when I started my “diet recovery” process many years ago, I wanted to change the habit of eating low-fat foods as my goal was to gain weight and get my period back. In the beginning, my habitual action was to choose the low-fat version of everything and so every time I went to purchase a low-fat food, I had to stop myself and choose to act differently. This was difficult for the first few weeks but after that, choosing the full-fat option became my new normal and I didn’t even think about it anymore. The same process works for any habit you want to change, whether it’s starting to eat breakfast in the morning, going for daily walks, eating vegetables with your dinner or meditating.

It’s much easier to build habits when the actions you take are simple. If you need to use fancy recipes, have access to gym equipment or follow some 20-step process it puts you at a greater risk of letting things slip and giving up when you feel tired or when things feel too difficult. If the actions are easy they can become automatic to the point where no matter what is going on in your life you still do them without thinking. You want your healthy choices to become the easy option. On that note, I will leave you with some suggestions on building simple habits which will help you to stay consistent and meet your health goals with less stress!

  1. Have a fixed shopping list prepared with healthy items that you eat every week. Especially staple foods like produce, grains and dairy products. You can always add extra things to the list that you don’t need every week and rotate the list every couple of months. This will make your shopping trips much faster too as you’ll know where the items are!

  2. Limit your meal choices and rotate. I usually suggest having 3 breakfast ideas, 5 lunch and dinner recipes but it depends whether you like more variety or you’re happy eating the same foods on repeat. Eating similar meals day to day takes away some of the decision fatigue of choosing what to eat.

  3. You can also use “component based” recipes like I recommend to my health coaching clients where the base recipe structure is fixed and you vary the different ingredients e.g. porridge with different fruits and spices, stews with different vegetables and beans. This gives you enough variety to not get bored without having to learn loads of new recipes.

  4. Add daily walks into your routine. Walking is an amazing exercise for your overall health and weight loss, don’t underestimate it! Walking gets you outside in the fresh air, get your body moving in a gentle way and helps you relax your mind and de-stress.

  5. Have options for when you don’t have time. Especially have some go to meals that take less than 15 minutes to prepare and some at home workouts you can do in under half an hour (including walking!). You can spend more time on the days you feel like it but having a minimum that feels easy to achieve makes it much more likely that you’ll follow through.

  6. Stack habits together to help you build multiple habits at once. For example, taking a vitamin D supplement with a glass of water first thing in the morning or focusing on mindfulness and meditation when you are walking

Over to you…

I hope you enjoyed this article and the series so far. Let me know in the comments below your thoughts on keeping it simple to reach your health goals.

  • If you want to follow along with this Real Health January blog series, like this post and follow my blog for daily updates. And please share with anyone you think might be interested!
  • If you are looking for guidance, support and accountability on you health journey, please contact me for information on the health coaching packages I offer. I would love to work together with you to get you feeling your best again!

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