#161: 6 essential things to remember if you want successful, SUSTAINABLE weight loss!
Weight loss isn't as simple as cutting your calories and exercising more. There is SO much more to consider!
Here, I share 6 things to keep in mind and always remember that can dramatically hinder your weight loss efforts if you forget to implement them!
Links mentioned:
Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe
Explore my free recipes & website: Click here
Follow me on instagram: @health_with_bec
Download my FREE eBook with 4, 15 minute meals: click here
Morlife Deep Sleep Remedy drink (enter code healthwithbec at checkout for 15% off): click here
More podcasts on gut health:
#41: Confusion with Gluten be Gone!
#42: Confusion with Gluten be Gone - Part 2. Your Questions Answered!
#40: Have IBS? The Advice That Works for 8/10 Women That No One Tells You
#76: (Part 1) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours!
#77: (Part 2) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours!
More podcasts on sleep:
#35: Can Sleep Loss Make You Gain Weight?
More podcasts on stress:
#48: The Link Between Stress and Weight and My Top 13 Tips to Get Yours Under Control!
More podcasts on exercise:
#131: 7 simple tips to stay motivated and consistent with exercise and see the results you’re after!
#124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more
#33: Could Overexercising Be The Cause of Your Weight Gain?
More podcasts on calories and how to know if you’re eating enough:
#87: Thinking Of Doing a Fad Diet or Cutting Calories Super Low? 3 Reasons Why This Will HARM Your Progress!
More podcasts on how to eat with balance (80/20):
#10: How You CAN Lose Weight Whilst Eating Out
#12: Does Alcohol *Really* Slow Down Weight Loss?
#149: Maintaining my eating and fitness balance when I travel (and eat out at every meal)
Read This Episode:
In this episode today, I want to bring you 6 key reminders if you are on your journey to lose (and also maintain weight) because it's so common for women to lose weight, regain it, lose weight and regain it and that's what we call yo-yo dieting and that's what I really help women break free from with my approach in my programs, on my Instagram @health_with_bec and on this podcast.
I'm so passionate to teach women about this because I have my own journey. I have been through it all and that is what makes me so passionate to show up every single day to continue to help the women in my programs, to continue to do these podcasts and continue to show up on Instagram because I get it and I know how it feels.
I've transformed my life to reach my balanced weight and maintain it in a very enjoyable way, compared to how I used to do it in the past. I've healed my gut concerns that were chronic (which I'll touch on again really quickly) and since then, I'm seeing other women's lives completely transform and change from the approach that I teach. Seeing that every day and seeing how well it's working makes me never want to stop and what I've decided to do in this podcast is bring you an episode with 6 reminders …
The things that I'm going to be talking about in this podcast, I'm going to be going through briefly to just remind you, but I'll refer you to check out other podcasts I've done, where I talk about each topic in depth, if you want to learn more. So this podcast, I’ll be bringing to your attention again, 6 of the most common things that affect your ability to lose weight and also affects your ability to maintain your habits in terms of restricting, overeating, restricting and overeating.
I really want to help you slim down and lose weight, but maintain it and without constantly being reminded of the things that can affect this, we can just keep going on with life and think - why is this happening to me? Why aren't I losing weight? It just must be my body! Even if you've listened to my podcast in the past, which is the whole point of this podcast, to bring to your attention the multiple different things that can affect your ability to reach and maintain your balanced weight from practical advice in terms of what to eat, lifestyle tips and mindset tips.
I love doing mindset tips podcasts all the time, like the one last week. I've done so many of them, but we need to be reminded of those things because you keep going along with life sometimes and you can forget these things.
I've learnt so much about health over the years and I've had my business now for 8 years where I'm teaching other women how to do what I do, which is exactly the way that I live and breathe and eat but before that, my journey with figuring out my gut issues, how to stop the yo-yo dieting and how to reach a balanced weight that worked for me in an enjoyable way - I was doing that for about 4 years on top of my Bachelor of Science Nutrition degree.
I've been researching this for about 12 years now and even I forget things, sometimes I'm like - oh I feel this way because I've neglected that thing! We always need to be reminded of things and that's why in this podcast, I want to remind you of 6 things to look at in your life and think to yourself - oh, I haven't been focusing on that! Maybe I can tweak that in the following weeks and bring that back to my attention?, if you're someone that's trying to lose (and maintain weight) and you're feeling a bit stuck or you're looking to really quit that yo-yo dieting.
Reminder #1: Gut Health
The first one I want to talk about is your gut health. Luckily (and it makes me so happy to hear) that the topic of optimising your gut health is definitely becoming more known about in the world, which is great but it's still worth reminding you that the better your gut health is, the easier it is to lose weight.
There's emerging science (not concrete science with exact links between gut health and weight), but there's definitely some emerging science out there. Let's say someone is obese or overweight - there are multiple factors that can lead to that from exercise to hormones to the type of foods they're eating … so many different things and gut health is definitely a picture.
All I want you to know without me going into the science and all different reasons (because I've done this in other episodes) is - Are you neglecting your gut health? More importantly, do you have gut health issues at the moment? Do you have constant bloating and gas every day? Constipation or constant pain, which doctors often blanket as IBS? Do you feel like your digestion just isn't optimal and something is wrong?
If you feel that way and you're trying to cut your calories to be in a calorie deficit and you're exercising, but you're not losing weight and you feel like your gut health doesn't feel good and yes, it's important to exercise. Yes, it's important to be in a calorie deficit for weight loss, but it's equally (if not far more important) to think about the health of your gut and to fix what is going wrong.
That's exactly why in my 3 Week Body Reset(which is my signature program) and then in the Health with Bec Tribe(which is my membership that comes after the 3 Week Body Reset for women to continue on if they get results and turn it into a lifestyle) gut health is at the forefront of my focus and so many women receive incredible benefits with their gut improving and in turn drop weight. So, that is a missing piece of the puzzle.
To learn far more about how your gut health affects your weight and how to optimise your gut health, please check out -
Episode #42: Confusion with Gluten be Gone - Part 2. Your Questions Answered!
Episode #40: Have IBS? The Advice That Works for 8/10 Women That No One Tells You
What I do want to remind you about here is it's really important to get back to basics and not overwhelm yourself with thinking - I've got to have probiotics, prebiotics, fermented kimchi and all these things because sometimes when you try to do too much, it overwhelms you and you don't do anything at all.
One of the best ways to optimise your gut health and when I say gut health, I'm talking about your gut microbiome, your gut microbiome is all of the bacteria that live inside your digestive system. There's actually more bacteria in there than there is in your entire body and they do all sorts of things from regulate your appetite to choosing where fat is deposited in your body to affecting your sleep and mood. If you have an overgrowth of bad gut bacteria (more bad gut bacteria compared to good), then it can cause a whole system of problems in your body, including raising your inflammatory markers, which is one of the reasons it is linked to weight gain.
The more inflammation you have is definitely linked to weight gain and finding it harder to lose weight, so how is your gut health looking at the moment? Even if it is quite good at the moment, even if you don't have digestive discomfort at the moment, it's still important to always remember and eat in a way that is going to be constantly keeping your gut health good and making sure it remains good, so it doesn't get out of whack.
Now things that can make it get out of whack (more bad guys than good) is every day things that we're doing in the Western world -
The overuse of antibiotics - of course they're necessary sometimes but they can be overused. If you've taken them, do you take a course of probiotics after?
Stress
Eating too much processed foods can absolutely make you get more bad gut bacteria as well
Sugar - the bad guys feed on sugar so if you have a very high sugar diet, you can get an imbalance in your gut microbiome
How can you clean up your diet? Can you eat less sugar and less processed foods and really increase the amount of whole foods you’re eating - lots of vegetables, nuts, seeds, meat, eggs, whole foods?
Nearly every single thing that I talk about in terms of any system in the body, it always comes down to the same advice - reduce your added sugar, reduce your consumption of processed foods and increase your diversity of vegetables (eat the rainbow) and eat a clean diet 80% of the time. Then you are well on your way to having good gut health and optimising your gut health.
If it's bad and if that's not enough, then there's so many tests that you can do out there and I had to do this in my late teens to early twenties, when I had chronically bad gut issues. For me, it was constipation and I'm not over-exaggerating here, it was so bad to the point where I was seeing multiple doctors and multiple specialists. It took me about 3 years before I found my answers.
Luckily, it was on top of my Bachelor of Science Nutrition degree and luckily I'm a science nerd. I love doing research and I really wanted to feel better, so I found my answers and I did need some tests back then for me to actually figure out what was wrong with me and what I needed to improve. I had an imbalance in my gut bacteria, so I just needed to go on certain strains of probiotics to increase the good bacteria that I was missing, plus I had a multitude of food sensitivities.
For me, it was gluten and nearly all grains, dairy, eggs and peas. Honestly, as soon as I was aware of that and I started to cut down on those foods, my bloating started to get better and in turn my constipation started to get better and then after about 6 months to 1 year, I felt like my gut issues were nearly resolved.
I've been able to maintain that for the last 8 years because I am so passionate and because I found my answer at the same time as I was researching the link between gut health and weight and realised how gut health can affect your weight as well. It all made sense to me because I was really struggling to maintain my weight. I've always been a fairly slim person, but I've had to work freaking hard at it.
When I had my gut issues, I remember I was eating only 1000 to 1200 calories a day, exercising a lot (and I was maintaining it) but then I would eat more on the weekend and get super bloated. I would binge on the weekends a little bit and I would feel like I would gain 2kgs over the weekend and it was just this constant roller coaster. I could never feel happy in my body. I found it really hard to maintain my weight and figuring out my gut issues and doing all this research on how to eat to lose weight (and maintain my weight) in a healthy way as well, led me to create the approach that I'm now living and breathing and teaching other women.
I'm so passionate every single day to teach it because it does work so well and after I found my own answers and when I finished my university degree, I started Health with Bec. I had to teach other women what was working for me, because through all of my research (and it developed more as I started to work with women one to one), I realised that 2 of the most common food sensitivities is gluten and dairy.
I found that when I cut that back in women's diets, they were feeling relief from their bloating issues almost instantly. Of course, this doesn't help everyone, but it is a great place to start, plus making sure it was a diet free of sugar, very low in processed foods, really high in vegetables and a super clean way of eating that I still live and breathe and teach to this day to women.
Women who have tried it all and doing my programs are finally seeing success and this is just one piece of the puzzle to why it can be working for them. There's so many other parts to my approach with how I choose certain foods and how I build my meal plans for women that work but that is one of them - it is really low in inflammatory causing foods like sugar and gluten (which isn't inflammatory for everyone) but it is for a lot of women. If women have gut issues, it is something that's really worth looking at and trialling to see if it helps. Dairy as well can cause intolerance in a lot of people.
So the main point that I want to say here is don't forget about your gut health. If you are trying to lose weight and you're putting yourself in a calorie deficit, are you also investigating your gut issues and working out what your triggers are? Perhaps think about getting some testing done and are you consciously aware of the food that's in that calorie deficit?
Let's say you're eating 1500 calories a day and to maintain weight, you need to eat 2000 calories per day. This is just going off the average woman but you're trying to aim for 1500 calories. In that smaller amount of food, are you actually thinking about your gut health at the same time and eating really nutrient-dense foods that are good for your gut, like lots of vegetables and fibre or are you just thinking - oh, it's only about calories in vs calories out and it doesn't matter if 200 of those calories are a chocolate bar or some rice cakes?
It's really important to think about your gut health at the same time because honestly, not only will that help with weight loss now but it's going to ensure that when you do lose weight, that you can maintain the weight loss. What I see all the time is women losing weight from a very restrictive diet that they’ve done for years and years, and by restrictive diet, I mean they're not really focusing on having heaps of vegetables and healthy fats and good quality protein and clean food, what happens is they end up starving their gut bacteria.
By the time, a few years, 10 years or 20 years passes, the amount of good gut bacteria in their gut is so low and can become out of whack and then it can make it really hard to maintain that weight loss because in a nutshell, the better your gut health is, the easier it is to maintain your weight, and not only that, your gut health is connected to your sleep and your mood …
Roughly 90% of your serotonin is produced in your gut. A lot of people that have problems with their mood from low moods to depression to irritability to anger - a lot of that can actually be connected to your gut health. When you start to improve your gut health, a lot of your mood can improve and like I always say, because your weight loss journey and health is so holistic, the better your mood is, the more motivated you are to make healthy choices. I truly believe that the better you feel in your gut, the better you feel in your mood and the easier it is to choose healthy options, to go to the gym and to prioritise a healthy lifestyle.
If you want to learn far more about my gut journey in depth, including how I found my answers, how to optimise your gut health, what tests to get - I've got lots of podcasts on these so I encourage you to listen to them and always keep your gut health front of mind.
Reminder #2: Sleep
The next important thing is sleep and I do bring this up quite a bit, but it's always important to remind you that this is something else that I have had so much experience with unfortunately, but it's always a positive because then it helps me sleep better, understand it and in turn remind you of the importance of sleep.
Throughout my life, I've gone through massive stages of chronic insomnia and it's something that I'm always having to work hard on and be conscious about all the time to ensure that I get a good restful sleep.
I was actually talking to my boyfriend the other day, (I have started to share my boyfriend Shannon, we've been dating for a while now, but I'm usually very private about my dating life, it's just something that I don't ever really share, but I felt it was time to bring him on and start to share him a bit on my Instagram) … anyway, I was talking to him the other day and I said - if I had one dream in the world, it would be to be a good sleeper because your sleep impacts everything!
I'm sure if you're listening and you are also someone that doesn't sleep well, you would understand. Sleep definitely has a link to weight loss and weight gain and I do have a podcast about this - Episode #35: Can Sleep Loss Make You Gain Weight?
If you're sleep-deprived, it makes you crave more sugar and carby foods the next day. It increases your hunger levels. It reduces your motivation to exercise. It reduces your motivation to make healthy choices and do what you know you should be doing and it gives you brain fog. So if you're not getting good-quality sleep, it can absolutely affect your ability to lose and maintain weight.
I definitely saw this when I was going through a period of chronic insomnia about 4 years ago. It was when I was moving my business from being one to one clients to launching the 3 Week Body Reset. Building that was huge, launching it, knowing how to sell it, how to grow an online business, it was a lot. It was 13 to 14 hour days and the more overwhelmed I am, the less I sleep. I learnt that through that process and that's what I've realised.
For me, magnesium absolutely helps and I have a drink most nights from Morlifewhich is great. You can get 15% that as well by entering the code ‘healthwithbec’ at checkout. It's called Sleep Remedy.
The overarching thing though that I learnt on my own journey is the more overwhelmed I am and if I take on too much work and other commitments, it keeps me up at night. I've had to set boundaries where I make sure I stop work most days at 6 o'clock at the latest, no matter what because I need a good amount of time to totally switch off and wind down for the night to get a good sleep. I just do my best every week to stay on top of that and not overcommit myself.
Now this is different for everyone, but I want this to be a reminder to look at your own life and think if you're struggling to lose weight or maintain weight, how is your sleep going and what can you do to try to improve your sleep so that on as many nights as you can, (of course there's the inevitable night where you have a late night), you can aim for whatever your optimal amount of sleep is for you? It's usually between 7 to 8 hours for most people. Some people only need 6, some people need 9 but what can you do to help you get that?
Reminder #3: Stress Levels
The other thing to look at in your life is your stress levels. Are you go, go, go all the time? Are you overdoing it? Do you feel like you've got that adrenaline rushing through your body from the moment you wake up to the moment your head hits the pillow at night? If that is you and if that goes on for too long, you can actually end up just having chronically high levels of cortisol all the time.
Now, cortisol is a need, it's great. It helps us manage our stress, but if it's too high for too long, it can actually be something that inhibits your ability to lose weight, and in particular, makes women often gain weight around their midsection.
I remember when I was going through that insomnia, because I was so stressed (and I was still really watching my food and exercising every day), but I had all of this excess fat around my midsection and I found it really hard to feel good in the body, even though I was eating right and exercising. From that, I delved into the research and there's absolutely a link between chronically high stress all the time and finding it hard to lose weight.
How can you reduce your stress on a daily basis? There's lots of tips for this in another podcast (Episode #48: The Link Between Stress and Weight and My Top 13 Tips to Get Yours Under Control!) but there's lots of different things you can do -
Set more boundaries
Take breaks throughout the day
Take a bath at night time
Take adaptogens to help
What I like to suggest is to zoom out even more than that and look at your lifestyle. How can you change whatever is making you the most stressed? Quite often, people are doing too much themselves. They might have a job that they hate or team members inside their job that cause them stress. Sometimes it takes making a huge lifestyle change altogether to reduce stress too. It's easier said than done, but we all design our own lives. Maybe it's a career change or maybe it's asking for more help? How's your stress looking and can you investigate that?
You can also get your cortisol levels checked if you go to see a really good Naturopath or Integrative Doctor and there's lots of other things that you can do to reduce your cortisol levels and bring your stress down because if that goes on for too long and you end up getting ‘Adrenal Fatigue’ (when your cortisol is high for too long) then that can lead to other hormone imbalances as well and hormone imbalances make it hard to lose weight as well.
I've been through a hormone imbalance too. I've been through all these and I hope you're starting to see that weight loss is very holistic. It's not just about what you eat and how much you move unfortunately. So many people are told it is but it’s about a lot more than that and that's why I have this podcast. I will never run out of ideas to talk to you about, because there are multiple different things that affect your ability to lose and maintain weight.
Reminder #4: Exercise
The next thing I want to talk about is exercise and I've got podcasts on this too -
I wish I knew this in my late teens to early twenties, even up until about probably the age of 25 - prioritise weights and strength over cardio.
I could talk for ages about this, but one of the things that I wanted to say is that this is what works for me and it's what has worked for so many women that I've helped and there are 2 parts to this …
Part 1: - If you are someone that is stressed all the time, have a very high paced lifestyle, don't get great sleep all the time, you've got a really high stress life that makes you feel exhausted, you are trying to smash yourself in the gym with really high intensity workouts that are pretty cardio-based … if you are doing that 4 to 5 times a week and you feel stressed all the time as well, that can actually cause you to have problems losing weight because it puts your body in this high state of stress and it can actually make you hold onto weight in a very unscientific way.
I have seen success in myself and a lot of other women that I've given this advice - reduce the intensity of your exercise, do more lower-impact exercise and prioritise strength training far more than cardio.
Yes, you're cutting your exercise back a bit, which means you might not be burning as many calories in that exercise session, but that truly doesn't matter if you're staying on top of your food, being really conscious about what you're eating, being conscious about your calorie deficit and focusing on reaching that calorie deficit through food, then exercise is a bonus and this is what I teach women in my programs because it's how I live and breathe too.
I think it's far easier to maintain and do, if you focus on food first and exercise as more of a bonus when we're thinking about calorie burning because what happens if you injure yourself and you can't exercise for a month and you haven't really learnt how to eat properly to manage your weight? Then you're going to gain weight so fast, so I think it's far more important to think about food first and then exercise.
Exercise is extremely important for so many reasons, but you might want to think about reducing the intensity of your exercise if you're someone that is struggling to lose weight.
Part 2: - Prioritising strength and resistance training more than cardio. Yes, cardio is important too but if I was to choose between the two, like what I'm doing now and have been doing for the last year or two is definitely more strength over cardio and my body feels so much more toned. It's growing muscle and it's changed my body in a way that it's making me feel far more confident in my skin.
I used to think doing heaps of cardio was the answer but my body would never change. Doing a lot of cardio doesn't make you tone up, strength training and weights do. So, I do my own weights in the gym and I also do Pilates and that has been the best thing for me to change the shape of my body and to make me maintain weight far easier than doing a whole heap of cardio.
Are you doing strength and resistance training at least 2 to 3 times a week? If you're not, it's just a reminder that it's so important to do that and then the rest can be made up with long walks or running, whatever you enjoy and whatever works best for your body but I really want to point out that it's very important to prioritise strength training because that is incredible to help you lose and maintain weight. The more muscle you have, the more calories you burn. It's extremely important to do that if you are someone that's serious about losing and maintaining weight.
Reminder #5: Restricting Calories Too Low
I've also got another podcast about this - Episode #87: Thinking Of Doing a Fad Diet or Cutting Calories Super Low? 3 Reasons Why This Will HARM Your Progress!
You don't want to be restricting your calories too low because then you'll feel starving by the end of the week and end up bingeing all weekend or maybe you'll follow a diet where you're restricting calories too low for 2 weeks and then you might binge for a week. It's just not maintainable!
Also, if you're restricting yourself too much, it'll be unlikely that you're meeting your protein needs. When you're restricting your calories too low, it's a lot easier for your body to lose fat, but to lose your precious muscle mass. We really don't want because the less muscle you have, the lower your metabolism gets which means the easier it is for you to gain weight again.
So as you're losing weight - yes, it's important to be in a calorie deficit but in that calorie deficit, it's important to focus on ensuring that the food is very nutrient-dense, which is going to be great for your gut health, but also ensuring that you're meeting your protein needs. This means consuming minimum your bodyweight in protein to maintain your body weight and muscle, so that you're not losing it. Let's say you're a 70kg woman, you want to be eating at least 70 grams of protein a day to maintain your muscle mass.
If you're someone that needs 2000 calories a day to maintain weight and you're trying to do a crash diet where it's 600, 800 calories a day or even a 1000 and you do that ongoing - it's very likely that you'll be losing your muscle mass and just making your metabolism slower and slower. It's only setting you up for that binge-restrict cycle that isn't maintainable.
Reminder #6: 80/20 Is Best
The last thing I want to remind you about on your journey to losing weight, keeping it off and quitting the yo-yo dieting is encouraging you to remember that 80/ 20 is best.
If you strive for perfection, (and by perfection I mean, aiming for that calorie deficit every single day, cooking every meal at home, never letting yourself go out for dinners etc.) when you are too perfect and you do that for a while, that's another factor causing that yo-yo dieting and making you want to rebel. After you lose weight, you end up bingeing and gaining it all back. It's really important to remember that 80/ 20 is the best way to lose and maintain weight.
Strive for your healthy actions and being in that calorie deficit 80% of the time (maybe Monday to Friday) but then let yourself enjoy life for the other 20% and you can absolutely get results from doing both. I really wish I knew this at the start of my journey in my late teens to early twenties, because I definitely thought that I wasn't allowed to go out for dinner on a Wednesday night or on a Saturday.
I thought I had to be perfect every day but all that did was just make me binge more on a Sunday. This is exactly what I teach women in my programs. I know it's easier said than done to just say that you’ll eat 80/ 20 - you've got to know how to do that and there's only so much I can talk about in podcasts, but that's what my paid programs are for. My 3 Week Body Reset teaches you this, and then the Health with Bec Tribe which comes next.
Are you doing this 80/20 in your life, on the plan that you're following at the moment or what you do on a week to week basis? Are you going out for dinner and getting takeaway? Are you allowing yourself to eat a bit more on 1 or 2 days of the week?
When you allow yourself to do that, it's going to ensure that you want to stay healthy and continue to do your healthy actions week after week (and for life) because the way you lose weight is the way that you keep it off and that's exactly what I always encourage women to do. You need to be enjoying your life at the same time and I'm sure you wouldn't be enjoying life if you enjoy a drink, but you're not letting yourself drink or if you enjoy going out, but you're not letting yourself do that.
You're really sacrificing the exciting times of life just so you can lose weight. Usually that is just going to cause you to rebel and backfire. You want to make sure that you are just aiming to be as good as you can be 80% of the time and enjoying life for the next 20% and to encourage you even more to do this - being in a calorie deficit every single day of the week ongoing isn't actually good for your metabolism.
Eating a bit more and by a bit more, I mean your weight maintenance amount (or maybe a bit over) 1 or 2 days of the week is actually going to be good for your metabolism because if you eat in a calorie deficit every single day of the week ongoing for months at a time, it can actually slow your metabolism down.
If you have 1 or 2 days when you're eating a little more, it can keep your metabolism firing and staying strong which makes weight maintenance easier and not only that, it can help control your cortisol levels. If you're in a calorie deficit for too long, it can actually put a little bit of stress on your body. It can increase your cortisol levels slightly but then when you have 1 or 2 days where you're eating a little more, it can reduce those cortisol levels. That's just another fact that helps women also feel comfortable and allow themselves to eat that little bit more and that's why I always stress this in my programs.
When you do allow yourself to go out for dinner a little bit more on holidays and really learn to find your own 80/ 20 balance, that is going to be the key in helping you maintain the weight after you've lost it as well, because you're really starting to learn how to eat out and still stay on track and how to have a few drinks and still stay on track. If you're being perfect all the time, then what happens when you go on a holiday? You end up bingeing!
I've got lots of podcasts on this where I talk about how to find this 80/20 balance -
If you just want to know exactly how to do it and how to eat in a calorie deficit (that isn't too low so it won’t damage your success), to make sure that you're meeting your protein needs so that you can maintain your muscle mass which is important and eat in a way that's going to be optimising your gut health (so that you can lose weight as well), I bring all of it together in my 3 Week Body Reset and the Health with Bec Tribe.
That will answer some of your questions and take all the guesswork out of it, but if you're not ready to join my programs yet, then go ahead and listen to my other podcast episodes around these topics so that you can get more help. Even if you are my programs, please listen too, because women always reach out and say - I've lost x amount of kilos and I've kept it off!
They’ve kept it off not only because of my program, but listening to this podcast at the same time, reading the posts in the Facebook groups of my programs and really immersing themselves in every single aspect of what I do (which is my podcast, Instagram and also my paid programs).
So there we have it - 6 things to always remember if you want successful, sustainable weight loss. I really hope you enjoyed this episode. I know it was quite a long one but it's so important to remind you of these things all the time. If you would like to support me because I do these podcasts for free to help you, it would mean the world to me, if you took a quick moment to leave me a rating and review on Apple Podcasts.
Also something that can help to spread the word so that more women are helped as well, which is my dream, is to take a screenshot of this episode and share it on your Instagram story and tag me at @health_with_bec.