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5 Things that Helped me Lose Weight



For decades I got caught up in complicated diet plans, rigorous exercise routines, and body shaming. What I’ve discovered in recent years is that simple changes can have big results. By introducing a few key practices into your daily routine, you can pave the way for sustainable weight loss.


1. Daily Weigh-Ins

It may seem over the top, and counter to what you’ve always been taught, but it works. A daily weigh-in provides valuable insights into your progress. I’ve been practicing this for about four years now and it’s incredibly helpful. By tracking your weight consistently, you can identify trends and adjust your approach accordingly. Remember, weight fluctuations are normal and can be influenced by various factors such as water retention and digestion. After a day of overeating, you’ll undoubtedly be up, but knowing this enables you to bring yourself back to your healthy eating.


2. Stocking Up on Nutritious Foods

The food you keep in your house plays a crucial role in your weight loss journey. Rarely do I have cakes, cookies, or chocolate in the house. Stock your kitchen with wholesome, nutrient-dense foods that fuel your body and support your goals. Fill your fridge and pantry with fresh fruits and vegetables, lean proteins, whole grains, and healthy fats. When healthy options are readily available, you're more likely to make nourishing choices and resist temptation.


3. The Power of Movement & Hydration

Incorporating movement into your daily routine is essential for both physical and mental well-being. Find activities you enjoy, whether it's walking, dancing, or yoga, and make them a regular part of your day. Aim for at least 30 minutes of moderate exercise most days of the week; walking is my go-to. Additionally, staying hydrated is key for optimal health and weight loss. Each morning filling my two 1-litre SodaStream bottles with soda water and placing them on the bench top helps me remember to drink my quota.


4. Practice Self-Compassion

Weight loss is a journey filled with ups and downs, and it's important to be kind to yourself along the way. This has been huge for me and the kinder I am to myself, the easier this journey gets. If you veer off track or indulge in a treat, don't dwell on it or succumb to feelings of guilt. Instead, acknowledge that setbacks are a natural part of the process and focus on getting back on track. Remind yourself of your past successes and the progress you've already made.


5. Practice Mindful Indulgence

It's important to enjoy the foods you love, but it's essential to practice moderation. When it comes to treats, I mostly save these for when I’m out. Whether that’s morning tea with a friend, lunch out with my husband, or an ice cream on the way home, they always included in my week. By limiting treats to when I go out, I look forward to them and savour the experience. Remember, it is about balance, and there is nothing wrong with having foods you love; the important thing is not to be afraid of them.


Successful weight loss is about about adopting lifelong healthy habits that support your overall well-being. By incorporating daily weigh-ins, mindful eating, regular movement, and self-compassion into your routine, you can create a sustainable path to success. Remember, progress may be gradual, but every step forward brings you closer to your goals. You've got this!


If you’d love to connect, I’d be honoured. You can book a session from as little as US$30 (NZ$50), take my online course, or read my book, Flourish.


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With love,

Kathryn x


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