Aug 04, 2023

Maintaining a Healthy Weight: 6 Proven Strategies for Success

Maintaining a healthy weight is not just about fitting into a particular dress size or achieving a societal beauty standard; it’s about taking care of your overall well-being. As a woman, our bodies are beautifully complex, and by understanding and working in harmony with our unique rhythms, we can achieve sustainable and effective weight management. In this blog post, we will discuss six strategies that can help you achieve and maintain a healthy weight, allowing you to lead a balanced and fulfilling life.

1. Embrace the Power of Protein:

When it comes to maintaining a healthy weight, protein is your best friend. Not only does it help you feel satisfied and full, but it also supports muscle repair and growth. Incorporate lean proteins such as poultry, fish, eggs, legumes, and plant-based options into your meals. Aim for a balanced protein intake throughout the day to optimise its benefits. Protein is key for women who engage in strength training, as it helps build lean muscle mass and boosts metabolism.

2. Harness the Strength of Weight Lifting:

Strength training is an absolute game-changer for women in their weight management journey. Don’t worry; you won’t become bulky! Instead, you’ll sculpt and tone your body while boosting your metabolism. Engaging in weight lifting exercises a few times a week helps build lean muscle mass, which burns more calories even at rest. Start with lighter weights and gradually increase the intensity as your strength improves. A qualified trainer can guide you with proper form and ensure you perform exercises safely.

3. Prioritise Sleep, Lower Stress, Boost Results:

Less sleep and stress can be sneaky saboteurs when it comes to weight management. Adequate sleep and effective stress management are often overlooked but play a crucial role in sustainable weight loss. Lack of sleep can disrupt hormone regulation, leading to increased appetite and cravings for unhealthy foods. Chronic stress leads to increased cortisol production, which can affect appetite and promote weight gain. Aim for 7-9 hours of quality sleep each night and incorporate stress-reducing activities such as meditation, yoga, or hobbies into your routine.

4. Working Out with Your Feminine Cycle:

Our feminine cycle is a remarkable journey, and embracing its unique phases can enhance our workouts and overall well-being.

Menstrual Phase: During this time, honour your body’s need for rest and rejuvenation. Engage in gentle movements like yoga, stretching, or walking to support circulation and relaxation.

Follicular Phase: Embrace your rising energy levels and focus on cardiovascular activities like running, cycling, or dance. Fuel your body with whole grains, fruits, and vegetables for sustained energy.

Ovulatory Phase: Channel your strength and power during this phase. Incorporate strength training exercises to challenge your muscles. Fuel your body with protein-rich foods for muscle repair and recovery.

Luteal Phase: Prioritise stability-focused workouts like Pilates, barre, or strength training with controlled movements. Include complex carbohydrates, healthy fats, and fiber-rich foods to support stable blood sugar levels.

5. Nourishment for Optimal Health:

A balanced and nourishing diet is essential for sustainable weight loss. Focus on whole, unprocessed foods and a variety of fruits and vegetables. Hydrate your body with plenty of water and herbal teas. Listen to your body’s hunger and fullness cues, and practice mindful eating to develop a healthy relationship with food.

6. Embrace Self-Love and Individuality:

Each woman’s journey is unique, and it’s important to embrace and honour your own experience. Keep a journal to track your energy levels, moods, and any changes you notice throughout your cycle. Embrace self-love, self-compassion, and honour your boundaries. Remember, you are on a beautiful journey of self-discovery and growth.

So, what can we do…

Maintaining a healthy weight is a lifelong commitment to your overall well-being. By adopting sustainable strategies like setting realistic goals, following a balanced diet, engaging in regular physical activity, practicing mindful eating, prioritising sleep, and stress management, and seeking support, you can achieve sustainable weight loss effectively.

Remember, each woman’s journey is unique, so listen to your body, tune into your intuition, and make adjustments that work for you. The goal is not perfection but progress and long-term sustainability. Above all, embrace self-love, self-compassion, and celebrate your progress along the way. Your body is magnificent, and by nurturing it with proper nutrition, exercise, and self-care, you are creating a foundation for lifelong well-being.

Embrace these strategies as part of a healthy lifestyle, and enjoy the journey towards a happier, healthier you! Reach out to us and set up a FREE discovery call with our Health & Wellness Coach if you’re looking for personalised guidance and support on your weight management journey.

Image Name
Frolic for Life
7 Google reviews
Image Name
Mahika Rastogi
Andrea is a great children's coach and my daughter was delighted to be coached by her. She is very intuitive and can read and understand children very well and has great techniques to give children the practical hands-on knowledge and skills that they need in life. Andrea's mindfulness meditations are amazing!!
Read more
Image Name
alicia chua
We engaged Coach Andrea for my 12 year old at a point where my child was going through a period of emotional roller-coaster and often angry. Andrea is very kind, approachable, warm and patient that my child feels comfortable opening up to her. Having another adult, rather than us parents, to talk gave her a safe outlet. She taught my child useful life tools to help better manage her anger. We saw improvements and happy with the impact Coach Andrea had on my child. I would highly recommend Coach Andrea to any parent!
Read more
Image Name
Jo Wolfe
Rebecca has been a great help to me during my long and challenging fertility journey. From my very first session with her, I felt instantly at ease. Rebecca took great care to really understand my story, my journey so far, my disappointments and my hopes. I found her questions incredibly insightful and perceptive. Together, we uncovered a number of unresolved issues and she handled all our conversations with the utmost sensitivity and empathy. Rebecca is genuinely passionate about helping anyone with fertility issues and I have no hesitation in recommending her to anyone who is looking for someone authentic and caring to speak to.
Read more
Image Name
Eunice Chua-Sandri
I was really struggling with stress and not knowing how to manage it effectively. It felt like everything was spiralling out of control and I was constantly reacting emotionally to situations. However, after just a few coaching sessions with Rebecca, I feel like I've turned a corner. She has helped me to see things (and myself) from a different perspective and given me lots of guidance on living a more purposeful and stress-free life. I'm now much more mindful of my thoughts and actions, and after implementing all the tools learnt in our sessions, I’m finally learning how to manage my stress and am feeling calmer and more in control than ever before. If you're struggling with stress, I would highly recommend Rebecca- she's truly transformed my life!
Read more
Image Name
My children, aged 11, did Life Coaching with Coach Andrea. Andrea has a soft touch - she was very approachable, gentle, kind and patient with them, offering valuable lessons on how to lead a healthy life, in both mind and body. The materials were presented in a fun way, in the format of games and videos, so it was understandable and digestible. Having another adult, rather than us parents, talk with the kids helped them be more receptive to all the topics too. The kids really enjoyed her pre-recorded meditations for night time to help them relax before bed. The pre-teen/teen years can be an emotional roller coaster ride for both kids and parents, but I feel that Andrea’s coaching (she even helped me with some great pointers) has really helped us prepare with valuable tools to better navigate what’s ahead! It’s definitely a worthwhile investment and would highly recommend to anyone and their kids!
Read more
Image Name
Nadia Ederer
The moment I heard about Kids Life Coaching from Coach Andrea, I knew I had to sign my kid up for it. Coach Andrea helped to show my pre-teen the tools she needs to cope with all sorts of things life throws at her now, and prepare her for what it will throw at her in the future. I think it was a bit challenging to get things out of her in the beginning, but after building a relationship with her, it became easier. I recommend Kids Life Coaching with Coach Andrea strongly because it’s so important for kids to learn these coping tools, or as she puts it: Superpowers!
Read more
Image Name
Marisa Karplus
Frolic for Life’s Kids Life Coaching with Coach Andrea was such a great experience for my pre-teen son. Coach Andrea helped him with a transition to a new school and then a transition to a new country one year later! It was so helpful for him to have so many tools in his back pocket to deal with all of the emotions and big feelings. Having an extra adult in his life who he could confide in and trust with his feelings was really important to us. Especially living far from extended family. He really appreciated the role she played for him and felt pretty cool having his own “life coach”. I highly recommend Coach Andrea. She is so excellent with this age group. She really knows how to talk to pre-teens and earn their respect and trust without judgement.
Read more