How Much Weight Loss Per Week is Sustainable?

How Much Weight Loss Per Week is Sustainable?

Losing weight can be a transformative journey that brings dramatic benefits to your daily life. From experiencing increased energy levels and enhanced mobility to better mental health and improved sleep, shedding unwanted pounds can touch every aspect of your wellbeing.

While it’s understandable to want quick results, it’s important to recognise the benefits of a sustainable approach to weight loss.

The Downside of Instant Gratification

It’s human nature to want instant results, especially when it comes to embarking on a weight loss journey. Crash diets, extreme exercise regimes, or other drastic measures may yield initial results, but they often result in burnout, physical strain, and potentially even rebound weight gain.

The Key to Long-Term Success

Achieving lasting, positive changes in your weight and overall health requires a tailored approach. This approach encompasses various elements, including cardio exercise, strength and conditioning training, a balanced diet, and healthy lifestyle choices. One of the most effective ways to ensure you stay on track and attain your weight loss goals over the long term is by working with a dedicated health and fitness coach.

What is Sustainable Weight Loss?

While there isn’t a one-size-fits-all rule, it’s generally regarded that losing about 1-2 pounds per week is a healthy and sustainable rate. However, numerous factors can influence your personal weight loss journey, including your age, starting weight, genetics, underlying health issues, and any medications you’re taking.

Building a Sustainable Routine

Creating a sustainable weight loss regime involves a combination of strategies:

  1. Nutrition: Reduce your calorie intake, cut down on sugar, and limit processed foods in your diet. Try to emphasise nutrient-dense, whole foods to support your health and weight loss goals.
  2. Physical Activity: Incorporate more physical activity into your routine, combining both cardiovascular exercise and strength and conditioning training to build muscle and burn calories.
  3. Hydration: Drinking enough water can support metabolism and help control appetite.
  4. Sleep: Prioritise quality sleep to aid recovery, regulate hormones, and support overall wellbeing.
  5. Mindset and Motivation: Maintaining a positive mindset is key to achieving sustainable weight loss. Techniques like setting rewards for milestones, visualising success, and staying focused on long-term health benefits can help you stay on track.

Avoid Common Traps and Pitfalls

While working towards sustainable weight loss, it’s essential to avoid the pitfalls of undereating or over-exercising in an attempt to speed up or fast-track your weight loss, as these can lead to nutrient deficiencies and physical strain.

Strategies for Weight Loss Success

Here are some key strategies that can help you achieve sustainable, long-term weight loss:

  • Make a commitment to your goals.
  • Set realistic, achievable objectives.
  • Keep a record of your activity and progress to stay accountable.
  • Seek support from friends, family, or a fitness coach.
  • Celebrate successes, milestones, and victories.

Embark on Your Journey

Your sustainable weight loss journey can begin today. If you have questions or queries or need guidance, please don’t hesitate to reach out. Contact me to discuss your weight loss goals and take the first step towards a healthier, happier you.

Start your sustainable weight loss journey today, and reap the rewards of better health and wellbeing for years to come!

 

by Rita

Why go to Bali for a holiday?

Bali is a tropical paradise that has been on my bucket list for years. If you're thinking about going on holiday in Bali too but haven't booked yet, here are my top reasons why you should go:

Bali is stunningly beautiful

Bali is a small island, and has a lot to offer. It has mountains, volcanoes and beaches; temples and museums; waterfalls and lakes.

The people are friendly and welcoming

The people are friendly and welcoming. Bali is a very safe place, and you can trust the locals. They will always help you out if you need it, so don't be afraid to ask for directions or advice from someone on the street. The Balinese people are very hospitable, so if there's something specific that you want to do while in Bali then be sure to ask around!

There are so many activities to choose from

There are so many activities to choose from. You can go swimming at the beach, go hiking in the mountains and visit temples, palaces and museums. There are also lots of restaurants, cafes and bars where you can try out different foods and drinks. If you want to shop for souvenirs or clothes then there are plenty of shops selling these items too!

The food is delicious

Bali is famous for its seafood and there are plenty of places to enjoy it. But there are other options too, including Balinese food (which is healthy, nutritious and delicious). There are many restaurants and cafes in the towns and cities that serve traditional fare as well as modern interpretations of traditional dishes.

Bali is a great place for yoga retreats, health and wellness retreats and women's only holidays

The beautiful landscape, the focus on health and wellness and the delicious, nutritious food means that Bali is a great place for a women’s only wellness retreat.

You can guarantee that you will feel relaxed and rejuvenated after a holiday in Bali. You will be able to get away from your normal routine, relax on the beach and forget about work for a while, and take up some fantastic excursions. 

You'll also find that there are many places to visit within Bali itself which will give you an insight into their culture and way of life, such as visiting temples or museums where they hold exhibitions of traditional artworks by local artists that have been passed down through generations within families who live there now too!

We still have spaces in our 2024 Bali Retreat

And the good news is - you can still join us for our Bali Retreat in May 2024, but there are only 4 spaces left, so you’ll want to sign up as soon as possible. We have shared and private rooms, so you can design your retreat your way

Find out more and book here: https://thehealthandfitnesscoach.com/bali-retreat-2024/

What is included in the price?

  • Excursions
  • Dinner
  • Massages
  • Yoga
  • Flights
  • Accomodation. 


All Rooms Are Equipped With:

Aircon, wifi, private bathroom (with shower), flatscreen TV (with cable channels), mountain side or beach view depending on availability; and full gym access with equipment for free use during stay.

Of course there will be tailored workouts with, as well as massages from local therapists who specialise in traditional Balinese massage techniques such as reflexology or acupressure points along with other holistic therapies if needed such as acupuncture etc.. This is all alongside healthy food prep classes where we show how easy it is to cook nutritious meals at home using methods that don't require much time nor effort!

Truly a week in paradise - and it’s women only! Secure your spot for just £500 today: https://thehealthandfitnesscoach.com/bali-retreat-2024/ 

Conclusion

Bali is a great place to go on holiday. It has all the things that you want from a holiday: beautiful scenery, friendly people, delicious food and lots of activities. You will feel relaxed and rejuvenated when you return home after spending time in Bali.

by Rita