It can feel hugely discouraging when you have committed to an exercise regime, making the effort, and yet not seeing the work reflected on the scales.
We get it. It’s a demotivator for sure, and before long, you find yourself questioning why you're bothering at all.
But here's the thing (and it's kind of a big deal)
Whilst exercising is an incredible way to boost your physical and mental health - and we, of course, highly recommend it – research demonstrates that exercise alone isn't the ideal course of action when you are aiming to achieve weight loss.
There are, in fact, a ton of factors that contribute to our body’s size, shape, and weight. Sleep, stress, medications, genetics, our environment, and our overall health all impact the way our bodies use energy (burn calories).
But one of the most significant contributors to weight loss is what we eat. And, whilst certainly not a new concept, weight loss ultimately rides on consuming less energy (calories) than we are expending, also known as being in a calorie deficit.
In addition to how much we eat, what we eat and how we eat are crucial components when it comes to hitting your weight loss goal. Indeed, scientific data repeatedly shows that diet has a greater influence on weight loss than exercise – but that a combination of both is the holy grail when it comes to your health, improving body composition, and enhancing your fitness.
Hence why here at Elevate, alongside promoting the many amazing benefits of exercise, we want to support you in improving your understanding of nutrition and eating behaviours, and how this impacts your weight and body composition.
And we're not talking purely about restriction; any diet or lifestyle regime that leaves you miserable isn't healthy, and isn't sustainable. And we feel passionately both that food should be enjoyed, and that we want to support you in long-term lifestyle changes (you’ll find no ‘quick fix’, rigid meal plans or promotion of fad diets here).
So, what can you do to work on your nutrition today?
Again, we’re not raising anything new here. There is no such thing as a ‘best’ diet, and balance really is the key to optimising your health and happiness.
All of our bodies, lifestyles and experiences are unique and, as such, discovering what works for you is a process of trial and revision.
There are, however, a few tips that are pretty universal in boosting nutrition.
First off, aim to increase your protein intake throughout the day. Eating protein multiple times a day can keep your blood sugar stable, help curb cravings, and boost your metabolism. Lean meats, eggs, and fish are all easy – and awesome – choices that are easily available.
Plus, if you’re looking to make your diet healthier, try adding more greens, a wider variety of fruit and vegetables (our bodies love to try new foods), and healthy fats like nuts, seeds, avocado, and olive oil. A good place to start is simply to add one extra handful of vegetables to your lunch or dinner.
And, of course, don’t forget hydration – aim to drink 8 cups of water per day, and more if you’re exercising heavily.
And what about how we eat?
How we eat food, and our eating behaviours also have huge impacts on our body composition, weight loss and overall health.
Did you know that consuming too few calories can actually negatively impact weight loss? As tempting as it can be, overly restricting yourself when it comes to food can be counterproductive - and can in fact damage your body in the long term.
When your body isn't sure when its next meal will be, it can start to conserve nutrients instead of using them up, almost like it's preparing for a famine. But eating a balanced diet that works for you, consistently, helps your body to find its rhythm – reducing the need to hold on to extra fat out of concern that you’ll run out of energy to support our vital functions.
Our eating routines are also important. Our brains love stability and struggle with unpredictable schedules; If your blood sugar levels drop and fluctuate during the day, it can impact your body’s ability to lose weight. Having a routine helps everything run smoothly, including how we burn calories.
Although this is a completely natural response, it can be really frustrating when you’re trying to shed some weight.
Eating slowly, taking pauses in-between mouthfuls, and being mindful of your eating environment (aka, put that phone down, remove distractions and focus on each bite) is a great way to tune-into your body’s natural hunger and fullness cues.
Feel like you need some help navigating your nutrition?
All of this feel a bit overwhelming? It is a lot to take into consideration, and careful management of a weight loss journey is a key component of long-term success. Which is why we also recommend that you work with a professional who can safely recommend best practices, and help you navigate what works for you.
Elevate has recently re-launched its nutrition services, and, from September, will be running a 12-week Nutrition & Weight Loss course designed to help you reach your target weight. This supportive group program focuses on sustainable, lifestyle-based change, centred around improving your relationship with food, and tuning into your bodies’ hunger and satiety cues.
Combining the practice of traditional calorie tracking with behaviour change coaching empowers you to not only achieve progress but also equips you with the knowledge and skills needed for long-term success.
Instead of weekly weigh-ins, our weekly in-person meetings create a welcoming environment where you can discuss your journey, tackle any challenges, and plan for the upcoming week. These sessions are incredibly valuable for keeping you supported, focused, and grounded.
You’ll also be part of our private Facebook group, which provides extra support and resources to help you cultivate a positive mindset. Additionally, with the Elevate App, you can track your progress and stay in touch with the team throughout the week.
For more information, or to book, click here.
-Ali
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