A Guide to Weight Management – Part 5

This week we discuss how small behaviour changes can have a big impact on your health and the importance of individualising weight management strategies.


Focus on the process over the result…


Weighing ourselves once per week gives us the opportunity to think about our behaviour over that week. For example, if the number on the scale has increased from the previous week, we need to identify what behaviours may have led to that result and at the same time, identify strategies to avoid repeating these behaviours.


Goal-setting is a helpful way to start making a behaviour change. When setting a goal, follow the SMART principle: Specific, Measurable, Attainable, Relevant and Time Based.


Another strategy is to think about what habits you can add to your lifestyle, as opposed to what habits you can cut out. For example, telling yourself you can never have sugar again, tends to lead to a sense of deprivation and ultimately failure to maintain the habit long term.  So instead, think about whether you can add any of these examples to your day:


  • Have a glass of water before you eat a meal.
  • Add an extra 10 minutes of walking to your day.
  • Have one more home cooked meal during the week.
  • Add a serve of vegetables to your week.


It’s also a good idea to share your goals with other people. You are more likely to follow through with a commitment when you’re being held accountable by others.


Why do diets breakdown over the long term?


Diets typically involve restricting your energy intake, which is very difficult to maintain over the months and years of your life. They are also not individualised to meet the specific needs of each person.


It’s important to identify habits that will fit into your lifestyle. Speaking with an Exercise Physiologist can help you implement weight loss strategies that are tailored to you, achievable and based on science.


Listen to all that Jarrat has to say about how to find a solution flexible for you:




Recap on 10 lessons in weight management


  1. Weight is very important to your longevity
  2. Weight management requires a rational approach
  3. Your weight is in constant flux and therefore is a highly controllable measure
  4. Weight is an excellent form of feedback on healthy behaviour
  5. Calories in Vs Calories out is true
  6. Build a system that optimises calories out
  7. Consider quality and quantity of nutrition
  8. Play the long game
  9. Focus on the process over the result
  10. The science is fixed, the solution is flexible


Written by Courtney Maher

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