Kat & Tshepi

Hello There,

Welcome back to K&T blog, how are you today?

We hope you had a good week, and we also hope that your weight loss and fitness journey is coming along well. On our blog, we continuously emphasize that the key ingredient to losing weight is consistency; this is the foundational building block for success in every venture, and this is no different from losing weight. We have also discovered that if you stop being consistent after seeing some success, you revert back to where you started, meaning that if you lose weight and start being inconsistent with your efforts, you will gain the weight back. Therefore, being inconsistent in your consistency leads you to weight gain.

“With consistency and reps and routine you’re going to achieve your goals and get where you want to be” – Mandy Rose

This week we highlight 20 habits that we know will lead to weight loss success if applied consistently the habits are categorised into dietary habits, lifestlye and activity habits, as well as behavioural and mindset habits. On our weight loss journey, we experienced tremendous progress when we were consistently adopting these habits or even a fraction of them; they work.

Dietary Habits:

1. Prioritize Protein: Protein helps with satiety, muscle preservation, and has a higher thermic effect (burns more calories during digestion). Include lean protein sources like chicken breast, fish, eggs, tofu, and legumes in your meals.
2. Increase Fiber Intake: Fiber-rich foods (fruits, vegetables, whole grains, beans) add bulk to your diet, making you feel fuller for longer and aiding digestion.
3. Eat Plenty of Fruits and Vegetables: These are low in calories, high in nutrients, and packed with fiber, helping you feel satisfied without overconsuming calories.
4. Control Portion Sizes: Even healthy foods can contribute to weight gain if eaten in excess. Learn to recognize appropriate portion sizes and use smaller plates if needed.
5. Limit Sugary Drinks: Sodas, fruit juices, and sweetened teas are often “empty calories” that don’t provide satiety and can lead to significant calorie intake.
6. Reduce Processed Foods: Processed foods are often high in unhealthy fats, sugar, and sodium, and are typically less satiating than whole, unprocessed foods.
7. Choose Whole Grains Over Refined Grains: Whole grains (oats, brown rice, quinoa, whole wheat bread) provide more fiber and nutrients than refined grains.
8. Stay Hydrated with Water: Often, thirst can be mistaken for hunger. Drinking plenty of water throughout the day can help you feel full and may boost metabolism slightly.
9. Practice Mindful Eating: Pay attention to your food, eat slowly, and savor each bite. This helps you recognize your body’s hunger and fullness cues.
10. Plan Your Meals and Snacks: Planning ahead can prevent impulsive, unhealthy food choices when hunger strikes. Prepare healthy meals and snacks in advance.

Lifestyle & Activity Habits:

11. Get Regular Physical Activity: Incorporate a mix of cardiovascular exercise (walking, running, cycling) and strength training into your routine. Exercise burns calories and builds muscle, which boosts metabolism.
12. Prioritize Sleep: Lack of sleep can disrupt hormones that regulate appetite (ghrelin and leptin), leading to increased hunger and cravings. Aim for 7-9 hours of quality sleep per night.
13. Manage Stress: Chronic stress can lead to increased cortisol levels, which can promote fat storage, especially around the abdomen. Find healthy ways to manage stress, such as meditation, yoga, or hobbies.
14. Limit Alcohol Consumption: Alcohol is calorie-dense and can lower inhibitions, leading to poor food choices.
15. Cook More at Home: When you cook at home, you have more control over the ingredients and cooking methods, often leading to healthier meals than eating out.

Behavioral & Mindset Habits:

16. Track Your Food Intake (Initially): For some, tracking calories or macronutrients for a period can provide valuable insight into eating habits and help identify areas for improvement.
17. Set Realistic Goals: Aim for gradual, sustainable weight loss (e.g., 0.25-0.5 kg per week). Drastic restrictions are often unsustainable and can lead to rebound weight gain.
18. Be Consistent: Weight loss is a marathon, not a sprint. Consistency in your healthy habits is key to long-term success.
19. Seek Support: Share your goals with friends, family, or a support group. Having accountability and encouragement can be highly motivating.
20. Practice Patience and Self-Compassion: There will be ups and downs. Don’t get discouraged by setbacks. Learn from them and get back on track. Celebrate small victories along the way.

That’s it for this week. Successful weight loss is all about consistency, and being consistent will teach you what works and what does not work. Keep doing good habits, and the weight loss will follow.

“Consistency is always the best teacher” -Stephon Marbury

Until next week, stay blessed.

Kat & Tshepi