behaviour change habits weight loss

Five Top Habits For Weight Loss

All Diets Work

In one sense, all diets work. No one diet is the ultimate best diet! E.g. Low Carb, Low Fat, Keto, Paleo, Primal, Plant Based etc. When studies equate for calories, all diets do about the same.

The best weight loss diet is really the diet that we prefer, and can stick with the most.  This will be different for many people. Some will thrive on low carb, some on low fat, some prefer counting calories, others macros. And so forth. 

“Find the method of restriction that feels the least restrictive to you”

The adherence rate for all diets is pretty appalling, and studies show that more people regain lost weight than keep it off. This illustrates that diets alone, are not always enough.

Habit and Behaviour Based Weight Loss

Ultimately, changing behaviours and habits is fundamental for long term weight loss & maintenance.

Below are five habits and behaviours from Dr Layne Norton for successful weight loss and maintenance. Studies show that these behaviours are very prevalent in people who successfully lose weight and keep it off .   

Layne Norton has a BS in Biochemistry and a PhD Nutritional Sciences with honours, and has published several studies, in areas such muscle protein synthesis and leucine. He’s also an author of several books including his recent “Fat Loss Forever”.

He’s also been a pro natural bodybuilder and pro powerlifter. He’s now bodybuilding & physique coach.

  1. Cognitive Restraint

Successful dieters who lose weight and keep it off employ some type of cognitive restraint.

For Example, Calorie Counting, Fasting, Carb Restriction, Fat Restriction, Points System, Macro Counting.

2. Regular Self Monitoring

They employ some type of regular self monitoring such as regularly weighing or measuring themselves.

This provides very rapid or instant feedback to help keep them on track.

3. Regular Exercise

They exercise regularly.

There is good evidence that exercise sensitises us to satiety signals, and may also help lower our body’s set point as we lose weight. 

4. Structured Programmes

They follow some sort of structured programme, such as hiring Weight Loss Coaches, or Nutritionists, or joining groups such as Weight Watchers, etc.

These people on average perform better. Dieting without a structured plan doesn’t often work out very well.

5. Low Recency

People who did better at weight loss and keeping it off, also considered the effects of their momentary actions against their long term goals.

Considering long term goals into their decision making process, made it easier to decline foods that were not on their plans, and complete their planned exercise activities.

People with low recency would choose their long term goal over their short term feelings.

When I see clients for weight loss in my hypnotherapy practice, a large component is helping them to change their underlying habits and behaviours.

We spend time in our first session, working together to identifying the habits & behaviours that they want to change, then using hypnosis and other techniques to make that process more automatic.

There are other areas we work on too, such as boosting confidence, self worth, and self belief.

This can really help boost motivation and determination to stay the course and engrain the new healthy habits.

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