Managing your weight holistically involves adopting a comprehensive approach, factoring in different aspects of your lifestyle, including nutrition, exercise, sleep, stress, and overall wellbeing.
We always take an evidence-based approach and aim to provide you with actionable knowledge and tips to help you on your journey to optimal health.
In this article, we’ll take a closer look at some strategies you can employ to help you manage your weight holistically – and boost your overall health, happiness and wellbeing.
Balance nutrition
Aim to eat a range of nutrient-dense, healthy whole foods including plenty of fresh fruits and vegetables, lean proteins, whole grains and healthy fats such as olive and coconut oil. Drink plenty of water and minimise your intake of processed foods, sugar, caffeine and alcohol, use smaller plates, and be mindful of portion sizes so you don’t overeat.
Eat mindfully
Practice mindful eating by eating slowly, and focusing on enjoying and savouring the taste of your food. Don’t eat whilst watching TV, avoid mindless binge eating, and pay attention to your body’s hunger and fullness cues. Eating mindfully can help prevent you from overeating and encourage you to benefit from a healthier relationship with food.
Keep hydrated
Drinking plenty of water is important for all aspects of your overall health as it supports so many bodily functions. Being well hydrated helps your digestive system to function effectively and can also help prevent overeating by making you feel more full. And remember that thirst can be mistaken for hunger which can lead to the temptation to snack and overeat.
Drink green tea
Green tea is rich in caffeine and antioxidants, including polyphenols, known as catechins. Studies have shown that EGCG (Epigallocatechin Gallate) in particular exerts anti-obesity effects, probably due to increasing metabolism and oxidisation. It is thought to help target ‘hidden’ fat known as visceral fat or belly fat.
Boost your probiotic intake
Probiotics are vital bacteria that are beneficial for many aspects of overall health, including improving digestive health, promoting heart health, reducing depression as well as improving skin condition. You can take probiotic supplements, but you can also ensure you have a good probiotic intake by regularly eating the following:
Exercise regularly
Aim to find time every day to exercise. Make sure you choose activities you enjoy as you will be more likely to stick to it. Strike a balance of both aerobic and strength training. As well as boosting your overall health and reducing the likelihood of developing chronic health conditions, taking regular exercise will reduce inflammation, boost your endorphin levels and help manage your weight healthily.
Sleep well
Between seven and nine hours is the optimum amount of sleep. Establishing a good sleep routine can help you achieve a good night’s rest – avoid blue light from electric devices in the 90 minutes before bed time, and an Epsom salts bath can help relax you. Good sleep can help regulate your hormonal balance, which also helps to regulate appetite.
Manage stress
Modern life can be very stressful so take time to work out ways to help you manage and minimise stress. Meditation, yoga, deep breathing and spending time doing hobbies you enjoy can all help alleviate stress. Too much stress can contribute to emotional eating and weight gain.
Emotional wellbeing
Ensuring you have a good support network of friends and family, with positive relationships can help you, as well as practicing self care. Emotional wellbeing plays a significant role in overall wellbeing and weight management.
Takeaway
Adopting a holistic approach to weight management is about addressing the physical aspects, but also the emotional, mental and social aspects of your wellbeing. Taking a comprehensive approach is more likely to result in sustainable and balanced weight management in the long term. It is also important to remember that managing your weight holistically is about making sustainable lifestyle changes you will stick to, rather than short term solutions. Your overall health and wellbeing is your priority.
At Amchara, we always aim to guide you through evidence and scientific research. Come to our nurturing environment at Amchara, where our experienced Personalised Health practitioners can work with you to explore positive lifestyle choices to help you achieve your health goals, with a tailored approach taking into account your individual circumstances.
We know that sharing knowledge and experiences can be an important part of achieving optimal health, we’d love to know if you have taken any of the above steps to help manage your weight and any other strategies that have worked for you.
