Holistic Weightloss Tips: The Best Plan for Weight and Mindset Success

By Val Silver

Releasing unwanted excess weight can be a challenge. Holistic weightloss tips that address mindset, physical health factors, and diet are your best bet for long-term success. Food and exercise are often thought of as the cornerstones of reaching your ideal weight, but anyone who has yo-yoed on one diet after another knows how easy it is to slip back into your old ways and pack on the pounds once again. 

As with all goal setting, success primarily happens between your ears. That is why the following weightloss tips address aspects other than food.

This holistic weight loss approach focuses on building wellness while you shed weight. The weightloss tips includes mindset, exercise, stress control, detoxification, satisfying foods and emotional support. Perhaps most importantly, you establish habits and best practices for maintaining a fit trim body for life. Goodbye yo-yo dieting.  

The Best Weight Loss Plan

Quite simply, the best weight loss plan is the one you can stick with. It is do-able and pleasant enough to become a habit and part of your lifestyle. You may be able to stick to a restrictive unpleasant diet for a few weeks or months, but then old habits and excess weight creep back if you don't have new habits in place.

A good plan supports you mentally and physically in the short and long term.  It may not be the fastest path to weight loss, but it is sustainable and effective. You may even find you enjoy it and feel better.

Incorporate the following  holistic weightloss tips into your diet plan.

Mindset Weightloss Tips

Your mindset is perhaps the most important part of any diet and exercise plan. The best weight loss plan will put a lot of emphasis on what happens between your two ears. 

It is important to face the fact that your subconscious mind does not like the idea of losing anything, including pounds and may resist your efforts. Extra fat means a better chance of surviving lean times. Primitive, perhaps, but that is how our brains are wired.

Get your brain working for you.

To get your brain on your side, change your thought process and language from losing weight to releasing excess weight. Using techniques that rewire your brain to accept new beliefs, thoughts, patterns, and behaviors will help you stick with an eating plan and help you to not return to old habits. 

Two such techniques include visualizing and affirming.

Visualize and affirm what you want and how good you will feel to get your SCM on your side. See and feel how much wonderful, tasty, healthy food you will be eating, not deprivation. Tell yourself how good exercise makes you feel and how wonderful your fit, trim body is to live in. Get into the positive emotion of it.  Do this often, even if just for a few seconds at a time throughout the day.

Have a plan.

Following a two week crash diet is a plan for quick weight loss and most likely an equally quick rebound if you're not diligent. For long term success, you want a long range plan with short term goals built in. Before you jump in, take some time to journal about your thoughts and feelings, set goals or intentions, and to decide which is the best weight loss plan for you.

  • Set an intention. What is your target weight? Aim for a realistic, healthy weight for your age and height. How much weight are you willing to lose each week/month? One-to-two pounds a week is realistic, although you may lose a few extra pounds of water weight the first week or two. Set interim targets, perhaps at every 5 or 10 pounds.  What is your target waist size?  Waist to hip ratio is an important measurement. Write these goals down.
  • Know your why. Why do you want to lose pounds? What's in it for you? Health? Self-esteem? Fitness? This has to be about you, not someone else's should or some media false ideal. 
  • Know your how. What is your plan? What will you eat? When and how often? With all the diet choices out there, these decisions can be mind-numbing. Research popular plans and common-sense nutritional advice and make some decisions. How does exercise fit into your plan? What support will you have? What else do you need to be successful? How will you adjust your mindset? What will you do or say to yourself in the face of temptation? How will you reward yourself (not with food) when you reach your targets? Write everything down.
  • Commit. Set a starting date and begin. When you falter, and you will, begin again, every day if need be. Tweak your plan until it works for you.
  • Make it do-able. Feeling deprived and forcing yourself are recipes for subconscious kickback. The best weightloss tips will not work if you are struggling or feeling negative. If you continue to feel that way after the first week or two, tweak your plan or get support. Make the plan work for you so you can stick with it. 

Accept yourself.

Practicing self acceptance is a top priority healthy weightloss tip. Hating yourself for gaining weight or how you look is counterproductive. It creates an undercurrent of stress that will sabotage your efforts once the temporary burst of motivation wears off. Instead, choose to lose pounds because you love yourself and believe you deserve to look and feel great. 

Try this exercise:

healthy weightloss tips, weighing on a scale

Step on the scale while looking in the mirror. Factually state what you see, how much you weigh, how you feel about it. If you find this difficult (or impossible) because of negative feelings and self-judgment, try it without the mirror first.

Do this every day until you have no judgments about it. You simply accept the facts for what they are. This doesn't mean you are happy about your weight or body shape, it just is what it is.

Even better, send love to your image in the mirror. That's right. Look yourself right in the eyes and say, "I love you." Work up to doing this without clothes on. Tell your chubby belly or thighs, "I love you. I'm sorry I put all this weight on you. It's not your faulty. Forgive me. Thank you for taking good care of me. Add your own heart-felt words. When you can honestly do this, you are ready to start your program. Your mind and body are on board to support your intention to lose pounds with ease. Repeat this exercise if you fall back into self-recrimination. Once in a while, look in the mirror and lavish congratulations and love on yourself for sticking with your plan and on your progress. 

Get support.

The best weightloss tips are of no use if you don't follow them. The best way to be successful releasing weight and keeping it off is to have support. Having the support of a counselor, wellness coach, support group, or friend makes all the difference. A professional can help you design a plan and implement weightloss tips the right way at the right time. They can support you with keeping a positive mindset, sticking with your plan, and identifying sabotaging behaviors that keep you stuck.

Another form of support is medical hypnosis.  An expert hypnotherapist implants relevant suggestions in your subconscious mind to help you take on new habits and to overcome emotional eating and mental resistance. High quality audios, like this doctor-endorsed hypnosis program, are effective, especially if you listen to them faithfully. 

Keep stress eating at bay.

Manage your stress. Mental and physical distress (such as pain or lack of sleep) raise cortisol levels. In addition to triggering emotional eating, it increases insulin resistance and packs on stubborn belly fat. One study showed that women who experienced a distressing event within 24 hours of eating a fast food meal burned 104 less calories at rest after the meal than their non-stressed counterparts. In the course of a year that adds up to 11 extra pounds. Yikes! 

Another problem with stress is that it can drive you to eat more food than usual, and less healthy food at that. Keep emotional eating at bay.  Upset and worry change your physiology and strip your willpower so you not only crave carbohydrates and junk food but give into those cravings. When you do give in, enjoy what you are eating without guilt. (Just don't give in too often.) Any kind of stress, including guilt, interferes with digestion and assimilation.

Take a few deep focused belly breaths before eating to calm your nervous and digestive system. This weight loss tip will diminish stress eating and help you get more nutrients from your food.

Tips to help you lose weight

The best practices for releasing excess weight in a healthy way have a big impact on your immediate and long-term results. Remember, you are developing new habits in mind and body. Start by approaching weight loss with a plan that is right for your body. Consider your health, your weight, your physical condition, and your age. 

Visit your doctor.

If you have a lot of weight to lose or have a health condition, visit your doctor for a checkup and advice about the best weightloss tips for you before beginning a weight loss plan.  

  • Discuss your best foods and exercises. Doctors aren't usually knowledgeable about nutrition so you may need to request a referral to a nutritionist. 
  • Request a full thyroid test. A thyroid working on the slow side of normal makes gaining pounds easier than losing them.
  • If you are in mid-life or beyond, ask if you are a candidate for bio-identical hormone therapy. Tiny doses of these hormones can help you reverse weight gain caused by hormonal imbalances. 
  • Ask for a food sensitivity test if you suffer from bloating, water retention, low energy, or gas after eating certain foods. This test is also a good idea if you have auto-immune or unresolved health concerns.
  • Find out what effects your medications have on your weight. Some medications cause weight gain and make losing weight difficult.

Consume the right foods and beverages.

Enjoy healthy weight loss foods. Let's face it. You can do everything else right, but if you overeat junk foods or consume too many calories in food or drinks you will sabotage even the best weight loss program. To be successful, eat a mostly nutritious, portion-controlled diet. Choose nourishing, tasty, satisfying beverages and foods that help you lose weight and keep it off without feeling deprived. Make every calorie count to support your health and your journey to a slimmer you. Many successful diet plans encourage minimizing carbohydrate and sugar intake so that your body will burn fat. 

Think waist, not just weight.

Your waist size may be more important than the number on the scale. It is an indicator of how much abdominal or visceral fat you have. Some of this fat is necessary to protect your organs, but too much can imbalance hormones, stress your organs and circulatory system, and make you fatter. Waist circumference is linked with inflammation and insulin resistance, two saboteurs of weight loss.

Aim for a waist measurement no more than half your height in inches. That means if you are 64 inches tall your waist should measure 32 inches or less.

The following video titled "What Visceral Fat Does to the Body" demonstrates what belly fat looks like and how it impacts the body and your physical health.

Support your body's detoxification system.

When you lose fat, the toxins stored in that fat are released into your body.Support your body's detoxification system so your organs of elimination can safely remove as many toxins as possible. Otherwise, they are recirculated and your body will resist burning fat if there is too much toxicity stored in the fat cells.

Detox is often included in weightloss tips, but a formal detox usually isn't needed. Limiting unhealthy inflammatory food, avoiding foods you react to, drinking enough water, and eating foods rich in a variety of nutrients will give your body what it needs to do the job.

obesogens, healthy weightloss tips, water bottle

Avoid toxic substances and obesogensThese chemicals and natural substances cause weight gain and other health problems.

It is almost impossible to completely avoid these chemicals. Limit them by choosing naturally raised foods, non-toxic cleaning and personal products. Replace soft plastic food and drink containers with glass, stainless steel, or silicone. Do not microwave in plastic or styrofoam containers or cover food with plastic wrap. 

Support healthy metabolism.

As you age and become more sedentary, your body slows down and burns fewer calories. Inactive women in their 40's and 50's lose muscle and decrease metabolism by ten percent.

  • Aim for 7-8 hours of sleep. In one study, dieters who slept for 5.5 hours felt hungrier than those sleeping 8.5 hours. They also held onto 55% more body fat. Lack of sleep negatively affects your health, hormones, and metabolism.
  • Do high intensity interval exercises (HIIT) two or three times a week to accelerate fat burning and boost human growth hormone production. Exercise on an empty stomach and limit carbohydrates for two hours afterwards for better results. Alternate 30 seconds of all-out speed with 90 seconds of slower movement plus warm up and cool down. Work up to 6-8 cycles if you can. Doing four cycles is a good start. You can alternate walking with running, slow cycling with faster cycling (or skiing) or alternating walking with stair climbing. Only begin interval training when you can easily walk for a mile.  If you are unsure if this type of exercise is good for you, get approval from your medical provider first.

In the following video titled "Peak 8 Demonstration", Dr. Mercola demonstrates his version of peak intensity exercises. 

  • Move your body every day. Playing sports, house cleaning, walking, all count as exercise. One hour of brisk walking burns approximately 250 calories. Sitting on the couch burns 60 calories.
  • Strength training two or three times a week to build and tone muscle. Muscle keep you strong, and pound for pound, burn three times more calories at rest than fat. Yoga, pilates, push-ups, and weight lifting work all your muscles. Ironically, 15 minutes of super slow weight training once a week boosts human growth hormone as much as interval training. 
  • Here is one of my favorite weightloss tips. Overindulge once every week or two. If you regularly eat a portion-controlled healthy diet the rest of the time, this big meal will boost your metabolism and keep you from feeling deprived. Make this part of your plan, not your reward.
  • Use caffeine wisely. Research shows this stimulant burns calories. Green tea contains metabolism revving polyphenols and caffeine. Matcha tea gives even more of a boost. Do not overdo to avoid negative health effects. Excess coffee is acidic and causes you to store fat faster if you are on thyroid medication. Enjoy one or two cups of coffee and/or two to three cups of matcha or green tea daily.

Recommended Reading

The Best Diet for Weight Loss: How and What to Eat

Your best weight loss plan will help you achieve and maintain a healthy weight, It will enhance your quality of life and physical wellness. A well designed holistic weight loss plan helps you look good and feel good. With effective weightloss tips as part of your lifestyle, a trim healthy body can be yours.

Stay in touch and get support for your wellness journey. Join Val's email community for freebies, relevant content, and offers.

Weightloss Tips page updated 04/2020

For Educational Purposes Only. This information has not been evaluated by the Food and Drug Administration. It is not intended to diagnose, treat, cure, or prevent any disease or medical condition. Please consult with your health provider before using natural remedies and/or complementary therapies if you are pregnant, nursing, or you are being treated for a medical condition. Be aware that certain herbs and supplements interact with medications.

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