Losing weight and keeping it off long-term can be a challenge, but it doesn’t need to be. Often, people make drastic changes to their life, causing them to slip back into unhealthy habits and fall short of their goals. However, with self-compassion, effort and commitment, lasting change is possible. In this blog post, we’ll explore evidence-based strategies to kick bad habits to the curb and adopt new, healthy behaviours that support sustainable weight loss.
What are Habits?
Habits are behaviours we automatically engage in. Habits can be thought of as mental shortcuts that our brains use to conserve energy and streamline decision-making. Over time, these behaviours become instinctive when they are repeated, but they are not always positive. Beneficial habits, like taking your shoes off when you get home, can stick around. However harmful behaviours, like mindless snacking, are behaviours we should aim to change in order to support our health and wellbeing. Even though bad habits have negative consequences, they can be hard to break1.
Bad Habit Myths
When it comes to breaking bad habits, people love to share their experience. When it comes to weight loss people often share how it didn’t work for them. In order to keep you motivated, let’s look at some common weight loss myths to keep you enthusiastic about your journey ahead.
Myth: Going cold turkey is the best way to break a bad habit.Fact: Research shows that a gradual approach is often more successful long-term. Slowly reducing a bad habit makes it more sustainable and keeps you motivated by experiencing small wins1.
Myth: You just need willpower to stop a bad habit.Fact: Willpower alone often isn't enough. Strategies like identifying triggers, controlling your environment, and finding alternatives will also help you to break bad habits.
Myth: Replacing one bad habit with a good one works.Fact: Substituting a bad habit with a good one, like chewing gum instead of smoking, can help in the short term. But it may not address the root cause long term. Unpicking what the bad habit provides you will allow you to understand how to knock it in for good.
Myth: You can't teach an old dog new tricks.Fact: The brain can form new neural pathways at any age. While it may take longer, you absolutely can break lifelong bad habits.
Myth: Slip-ups mean you have failed.Fact: Slips are normal and expected when breaking habits. Getting back on track by speaking to others and finding coping mechanisms to navigate setbacks will allow you to prevent bad habits from spiralling.
The truth is, habits persist because of a trigger, a response, and a reward. This happens in a loop, and the more this loop occurs, our brain remembers it and it becomes automatic. For example, if every time you make a coffee you reach for a chocolate bar, your brain remembers the tastiness of the chocolate and after a few times you are automatically reaching for the chocolate without even realising2.
Helpful Techniques
In addition to the activity above, you can use these techniques to enhance your ability to ditch the bad habit and encourage your weight loss journey. Additionally, you can use these if your motivation starts to wander in order to keep yourself on track.
1. Keep a Journal and Monitor Progress:
Maintain a journal to track mood shifts based on eating patterns, exploring emotions, overeating triggers, and life circumstances. This aids in identifying triggers and developing coping strategies for the future. Additionally, regular check-ins with an 0--provide inspiration and an opportunity to note positive changes, fostering motivation for the journey3.
2. Eat Mindfully With Variety:
Maintain a varied diet by stocking up on fruits, veggies, and nuts for convenient healthy snacks. Ensure your meals include a mix of carbohydrates, proteins, and fats4, consumed in moderation to curb cravings and avoid potential binges. Practise mindful eating, savouring each bite, and stop when you feel satisfied5. Slowing down allows your body to signal fullness, fostering a healthier connection between your stomach and brain.
3. Stay Accountable:
Staying committed to the SheMed Weight Loss Programme provides accountability and a supportive community, fostering motivation crucial for your weight management journey. Consider sharing your progress with a supportive friend to enhance mutual encouragement and gain valuable insights along the way6.
4. Establish Routines and Be Consistent:
Keep your goals in mind while allowing yourself enjoyment; avoid excessive restrictions, aiming for a balanced approach to savouring life and maintaining health. Incorporate changes into your daily routine, such as packing a healthy lunch each evening or taking a 15-minute walk before lunch, to transform them into habits.
5. Deal With Setbacks and Avoid “Quick Fixes”:
Navigate setbacks with compassion; forgive yourself for slip-ups and swiftly return to your path instead of dwelling on mistakes. Steer clear of "quick fixes" by prioritising sustainable habits for long-term well-being. Remember, this journey encompasses more than weight loss – it's about gaining a healthier life, a process that takes time with limitless opportunities.
Ultimately, habits are automatic behaviours that go unnoticed most of the time. However, despite the automatic nature, with effort and time they can be changed. Be compassionate with yourself and focus on one habit at a time, focusing on practising the new behaviour until it becomes instinctive and we don’t even have to think about the alternative!
Activity: Breaking Bad Habits Practice
Download our Breaking Bad Habits worksheet to understand your bad habits, their triggers, and how you remove them from your life!
References:
Losing weight is a challenging process, both physically and mentally1. Many people experience a level of anxiety when starting new journeys in life due to the unknown. You may begin to question “why am I feeling anxious when this is something I want to do, and will provoke positive change?!” It’s common for weight management to provoke anxiety, stemming from worries around failure and the difficulties ahead2.
The SheMed Weight Management programme supports you throughout your journey, guiding you in a structured manner to minimise anxiety while achieving your goals. To prepare for your weight management journey, this blog highlights ways to manage your apprehensions allowing you to embark on your weight management journey in a healthy, sustainable way.
Myth: I have to change my entire lifestyle and diet all at once or I won’t lose any weight.Fact: Too much change at once can trigger anxiety, overwhelm and feelings of failure. Small, gradual steps are best for forming sustainable new habits to help you achieve your goals and stay motivated on your journey.
Myth: If I'm anxious and stressed, I won't be able to lose weight. Fact: Anxiety may make weight loss feel harder, but it’s still possible. Using techniques like deep breathing, meditation, and positive self-talk can help manage stress.
Myth: I shouldn't tell anyone about my weight management journey in case I can't follow through and will look like a failure. Fact: Firstly, this is a journey and like with any journey there will be bumps in the road. Having a supportive community will allow you to talk about challenges you may face, implement strategies to overcome them, whilst maintaining motivation and accountability.
Myth: The process needs to be perfect or it's not worth it. Fact: There will be setbacks on any weight loss journey. Being flexible and accepting imperfection prevents further anxiety. Progress over perfection is the goal.
Myth: If I don't see results immediately, I should just give up. Fact: Meaningful change takes time. Staying patient and focusing on small milestones can keep us motivated for the long-haul.
Anxiety related to weight loss often stems from fear of not seeing results, falling short of goals, or backsliding into old habits3. People may worry about being judged if they struggle or don't lose as much weight as they had hoped. Perfectionistic thinking and "all or nothing" attitudes can also trigger anxious thoughts around weight loss. A good way to process these anxieties is using the Worry Decision Tree to help you identify whether you need to focus on the worries you have4.
Download our Worry Decision Tree activity to shift your mindset so you can focus on the things you can control, and let the other worries work themselves out.
1. Set small, achievable goals each week so progress feels manageable. Don't try to change everything at once.
2. Focus on behaviours within your control, like eating nutritious foods and moving your body.
3. Communicate openly with supportive friends and family to manage expectations, navigate challenges and feel encouraged.
4. Develop self-compassion through mindfulness, self-care practices, and positive self-talk.
With patience and proven strategies, you can stay motivated and manage anxiety on your weight loss journey. Losing weight takes time and commitment, but you have the power to build healthy habits over time. Stay focused on your goals, be kind to yourself, and know that small steps make a big difference.
1 Stevens, J., Truesdale, K.P., McClain, J.E. & Cai, J. (2006) The definition of weight maintenance. Int. J. Obes. (Lond) 30, 391–399
2 Castelnuovo, G., Pietrabissa, G., Manzoni, G.M., Cattivelli, R., Rossi, A., Novelli, M., Varallo, G. and Molinari, E., 2017. Cognitive behavioural therapy to aid weight loss in obese patients: current perspectives. Psychology research and behaviour management, pp.165-173.
3 Metzgar, C.J., Preston, A.G., Miller, D.L. and Nickols-Richardson, S.M. (2014). Facilitators and barriers to weight loss and weight loss maintenance: a qualitative exploration. Journal of Human Nutrition and Dietetics, 28(6), pp.593–603. doi:https://doi.org/10.1111/jhn.12273.
4 Butler G. and Hope T. (1995), Managing Your Mind: The Mental Fitness Guide
Goal setting is crucial when it comes to making lifestyle changes, such as sustained weight loss. It is important that you spend time thinking about what goals are right for you, and ensure they are achievable to maintain your motivation. To help you out, we’ve put together some recommendations to consider when you are setting your own goals:
1. Have Clear Goals, Big and Small:
Motivation can come in waves and often your weight management journey may feel long and out of reach. By implementing small, achievable steps to provide focus and “small wins”, you will feel continuous success during your weight management journey which will contribute to your final goal and help you to overcome challenges and setbacks.
2. Stay Accountable:
Sharing your goals with others and tracking your progress through weekly eMed check-ins will help to keep you on track. Having the support of others will help you stay responsible, maintain healthy behaviours, and make decisions focused on your future.
3. Make Your Goals Measurable:
Tracking your progress over time allows you to stay motivated and reassured that the hard work you are putting in is paying off. You could monitor your weight, the way your clothes feel, or the new activities you can experience which were a challenge before.
4. Celebrate Your Achievements:
No matter how big or small they seem, celebrating your weight management milestones will provide positive reinforcement to keep you motivated and looking forward towards your next goal.
5. Keep Your Goals Realistic:
Your weight management journey is exciting, but in order to maintain your success you should avoid drastic changes that won’t last. Speaking to our weight management clinicians can help you set manageable yet rewarding goals to avoid frustration, disappointment and overwhelm.
6. Take Your Time:
This is the start of your journey, not the start of another failed diet fad. Be compassionate to yourself during these changes and reflect on what you have achieved and what was a challenge. Bring these experiences to your check-ins to ensure your efforts are supporting you for life-long success.
Goal setting is pivotal in your weight management journey. Clear and realistic goals serve as milestones, shaping a transformative path toward a healthier and happier you. Keep them in focus, adapt as needed, and celebrate each step forward. It's not just about reaching the destination but relishing the fulfilling journey of self-improvement.
Here’s to setting, achieving, and surpassing the goals that define your remarkable weight management journey!
Activity: How to Set Goals
Complete our goal setting activity to kick start your weight loss journey with clear goals in mind, helping to keep you motivated and on track.
Download our Goal Setting Worksheet to kick start your weight loss journey with clear goals in mind, helping to keep you motivated and on track.
SheMed Co-Founders: Olivia Ferro (25), Chloe Ferro (23)
In a world where weight management is too often reduced to fad diets and fleeting solutions, Chloe and Olivia Ferro, co-founders of SheMed, are rewriting the rules. Recognising the rising popularity and potential misuse of GLP-1 medications, they are leading the charge to ensure these drugs are prescribed responsibly by qualified medical professionals.
Their mission is to create a safer, evidence-based system that prioritises the well-being of women who need these treatments the most.
Since the advent of beauty columns, women have been caught in a cycle of cabbage soup diets, juice cleanses, and no-carb plans. These approaches have left millions of women frustrated, exhausted and unhealthy. Studies reveal that women spend an astonishing 6 to 17 years of their lives on diets.1,2 However, most diets are abandoned within just five weeks.3
Chloe and Olivia’s vision for SheMed was to disrupt this pattern with a bespoke, science-backed approach to weight management. SheMed provides a space built by women, for women, where individual health needs take centre stage. Their direct-to-consumer medical weight-loss programme is grounded in compassion, personalisation, and clinical expertise. From comprehensive blood analysis to data-driven insights, SheMed ensures each treatment plan is tailored to suit individual health requirements.
At the heart of SheMed’s mission lies a commitment to educating women about their health—starting with GLP-1s. These medications, which mimic hormones that regulate appetite and digestion, offer a promising solution for sustainable weight loss without the extreme restrictions of traditional diets. Research demonstrates their ability to stabilise blood sugar levels, making them a valuable tool for women seeking a healthier, more balanced approach to weight management.
GLP-1 medications are not without risks. When accessed by individuals who may not meet eligibility standards, these medications can lead to complications. In the UK, online pharmacies often provide GLP-1 drugs after minimal screening, such as a brief questionnaire or a photo submission—and sometimes without verifying the individual's weight at all. As a result, people may be left to administer their weekly doses without adequate support or oversight. This can lead to unmanaged side effects, which are crucial to address for safe and effective treatment.
Despite recent strides in women’s health, significant gaps in care persist. The UK government’s Women’s Health Strategy, launched in 2022, highlights these disparities and the urgent need for tailored healthcare solutions.4
“Many women feel that their health concerns are dismissed or overlooked,” says Olivia Ferro, Co-founder and CEO of SheMed. “We wanted to create a space where women’s health is the priority—not an afterthought.”
Through their work, Chloe and Olivia aim to empower women to take control of their health journeys while addressing how weight impacts overall well-being. The core basis of their strategy is to offer discrete, digital and immediate access care tools for women to use for UTIs, yeast infections, GLP-1 use and more.
Effective weight management has far-reaching benefits for women’s health:
SheMed’s comprehensive five-step process makes weight management accessible, supportive, and sustainable:
“Our mission is to empower women with the science, insights, and support they need to truly own their health journey,” says Chloe Ferro, Co-founder and CGO of SheMed. “We’re putting an end to fad diets and replacing them with evidence-based solutions that deliver real, lasting results.”
To learn more about how SheMed is transforming women’s health, visit shemed.co.uk and take the first step towards real, lasting wellness.
References
Healthy eating is fundamental to maintaining well-being, but with an overwhelming array of nutritional advice available, knowing where to start can be a challenge. One tool gaining attention for its simplicity and effectiveness is the Glycaemic Index (GI). This scale helps us understand how different foods influence blood sugar levels, offering insights into healthier eating patterns.
The GI is not just about blood sugar; its implications span weight management, energy balance, and even hormonal health. For women, these insights can be transformative, aiding in the management of conditions like PCOS (Polycystic Ovary Syndrome) and gestational diabetes, while also reducing the risk of chronic diseases.
This guide delves into the GI, explaining its relevance, practical applications, and its role in empowering women to make informed food choices. Let’s explore how understanding the GI can pave the way for better health and vitality.
The Glycaemic Index is a numerical scale (0–100) that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels. Foods are categorised into three groups:
For instance, pure glucose has a GI of 100, making it the benchmark against which all other foods are measured (Diabetes UK).
Misconceptions abound, such as “all carbohydrates are bad” or “low GI foods are always healthy.” While the GI is a valuable tool, it should be used alongside other nutritional considerations, such as fibre, protein, and overall food quality.
Women’s unique health needs make the GI particularly valuable. Here’s how understanding it can help:
Low GI foods, such as whole grains and legumes, help control appetite and reduce cravings, making them allies in weight loss or maintenance efforts. Research shows that diets rich in low GI foods are linked to lower BMI (NHS).
For conditions like PCOS, regulating blood sugar is crucial. High insulin levels, driven by high GI foods, exacerbate hormonal imbalances. A low GI diet can mitigate these effects and support hormonal health (NICE guidelines).
Low GI foods provide sustained energy, reducing mid-day fatigue and improving mood stability. For busy lifestyles, this can make a significant difference in productivity and overall well-being.
Women with gestational diabetes benefit immensely from a low GI diet, which helps stabilise blood sugar and ensures a healthier pregnancy for both mother and baby (NHS).
A diet rich in low GI foods lowers the risk of chronic conditions like type 2 diabetes and cardiovascular disease. These diseases disproportionately affect women, particularly post-menopause, making prevention strategies critical.
Combining low and high GI foods can balance the overall impact on blood sugar. For example:
Understanding the factors influencing a food’s GI can help you make better choices:
While the GI is helpful, it doesn’t account for portion sizes. Enter Glycemic Load (GL), which considers both the GI and the carbohydrate content of a serving. For example:
Using both GI and GL offers a nuanced understanding of a food’s impact on blood sugar.
The GI is just one piece of the puzzle. A healthy diet should also consider:
Encourage diversity in your diet by focusing on whole, unprocessed foods and incorporating a variety of nutrient-dense options.
For tailored advice, consult a registered dietitian or nutritionist. These professionals can create a personalised plan based on your unique needs, especially if managing conditions like PCOS or diabetes.
Resources:
The Glycemic Index is a practical and accessible tool that can empower women to make informed food choices. By prioritising low GI foods, you can improve energy, balance hormones, and reduce the risk of chronic diseases. However, the GI is most effective when combined with a holistic approach to nutrition.
Why not start today? Experiment with adding low GI foods to your meals and observe the positive changes in your energy levels and overall health. For further support, download our Low GI Food List and Meal Plan to begin your journey toward better eating habits.
Sugar addiction is more than just an occasional craving for sweets; it's a dependence that can have significant repercussions on your health. In the United Kingdom, high sugar consumption has been linked to an increase in obesity, type 2 diabetes, and heart disease. According to the National Health Service (NHS), adults should consume no more than 30g of free sugars a day, yet many exceed this limit.
British women, in particular, face unique challenges when it comes to sugar addiction. A combination of stress from balancing work and family life, social expectations to indulge during gatherings, and the pervasive availability of sugary treats make reducing sugar intake a daunting task. Understanding these hurdles is essential in taking the first steps towards a healthier lifestyle.
Sugar addiction refers to the compulsive need to consume sugar-rich foods and beverages, often leading to adverse health effects. Unlike natural sugars found in fruits and vegetables, added sugars provide no nutritional benefit and can lead to a cycle of cravings and temporary satisfaction.
When you consume sugar, your body experiences a spike in blood glucose levels. This triggers the release of insulin to help cells absorb the glucose. Frequent spikes can lead to insulin resistance, a precursor to type 2 diabetes. Moreover, excessive sugar intake can lead to weight gain as excess glucose is stored as fat.
Sugar impacts the brain's reward system by releasing dopamine, a neurotransmitter associated with pleasure and reward. This mechanism is similar to how addictive drugs affect the brain, leading to repeated cravings for that pleasurable feeling.
The brain's reward system is designed to promote behaviours essential for survival, like eating. Sugar hijacks this system by triggering dopamine release, reinforcing the desire to consume more sugar. Over time, more sugar is needed to achieve the same dopamine response, leading to increased consumption.
Recognising sugar addiction is the first step towards overcoming it. Common signs include:
Self-Assessment Quiz
Answer the following questions to assess your relationship with sugar:
If you answered "yes" to two or more questions, you might be experiencing sugar addiction. For personalised advice, consider consulting a healthcare professional.
Sugar addiction significantly increases the risk of developing chronic health conditions:
Excessive sugar consumption can lead to insulin resistance. According to Diabetes UK, over 4.9 million people in the UK have diabetes, with type 2 accounting for about 90% of cases. Women are particularly at risk due to hormonal factors affecting insulin sensitivity.
High sugar intake contributes to obesity, high blood pressure, and inflammation—all risk factors for heart disease. The British Heart Foundation notes that heart disease is the leading cause of death among women in the UK.
PCOS is a hormonal disorder common among women of reproductive age. Insulin resistance plays a key role in its development. Reducing sugar intake can help manage PCOS symptoms, as highlighted by the NHS.
Sugar addiction can wreak havoc on hormonal balance:
High sugar intake can exacerbate PMS symptoms by causing rapid fluctuations in blood sugar levels, leading to mood swings and irritability.
Insulin resistance from excessive sugar can interfere with ovulation, leading to irregular menstrual cycles.
There is a strong correlation between sugar intake and mental health issues:
A study published in the journal Scientific Reports found that high sugar consumption is associated with an increased risk of depression in adults.
Fluctuating blood sugar levels can lead to irritability and sudden mood changes. Stabilising sugar intake helps maintain a balanced mood throughout the day.
The mental health charity Mind emphasises that a balanced diet low in added sugars can improve mood and reduce symptoms of anxiety and depression.
Implementing these strategies can help reduce sugar intake and improve overall health. Remember, it takes about 3-4 weeks to break a habit, so be patient and persistent in your efforts.
Overcoming sugar addiction is a challenging journey, but with the right knowledge and resources, it's entirely achievable. By understanding the impact of sugar on your health, implementing gradual changes, and seeking support when needed, you can take control of your cravings and enhance your overall well-being. Remember, every small step towards reducing sugar counts. Start your journey today and embrace a healthier, happier you.
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