4 Foundations of Successful Weight Loss

by | Jan 18, 2022

Struggling to find successful weight loss that is sustainable?  Looking to build foundations that will actually help you?  We are all “works in progress” & that’s a good thing! We want to be continuously learning, growing, & doing MORE. But, you also want to make sure the stuff you are doing & prioritizing is actually benefiting YOU.


Diets, restrictions & doing weird food challenges won’t bring you “health”… but building a strong foundation of self-care WILL.

Here are 4 things I’ve found that MATTER when trying to build a healthier lifestyle… & they don’t have anything to do with the foods you eat & the exercise you do!!



If you are chronically stressed from work, family, & lifestyle… it doesn’t matter how much protein you incorporate into your breakfast!  We need to focus on the underlying issue first before ever layering on the details about food choices.  A common complaint I hear from my clients is “stress eating”… so if we learn how to handle, support, & manage our stress FIRST, a lot of the “stress eating” is decreased on its own.  Focus on a few things each day you can do to help manage your stress (like 5 minutes of deep breathing, 10 minutes of stretching, journaling, reading, etc.) & start there.



Aim for 7-8 hours each & every night.  Getting 4 hours one night followed by 9 hours the next isn’t helpful.  And chronically under sleeping puts your body in a constant “drowsy” mode… we aren’t our best when we’re tired… & we definitely don’t make the best food & beverage choices when we aren’t rested.  Struggling with sleep?  Know what time you need to go to sleep each night to clock in at least 7 hours… & make sure you start to wind-down well before then.  It takes practice, like anything, but it is SO worth it.



Aim for half your body weight in pounds in ounces of water.  So, if you are 200 pounds, you’d want to aim for 100 ounces of water each day.  If you are well below this number, slowly increase your daily ounces.  It is easier if you prioritize most of your water drinking earlier in the day.  Carry around a water bottle, & make sure to drink 8-16 ounces first thing in the morning.  Baby steps here definitely pay off.  The more hydrated you are, the better mindset you’ll be in for choosing your foods & portions.


The way you start & end your days is SO important & is a big focus with my 1:1 clients.  Finding even 2-3 things each morning or evening to create your own little ritual will help create a solid routine for success.  For the morning, think 16 ounces of water, making the bed, setting an intention for the day, & working out.  For the evening, think about making an MIT (most important tasks) list for the following day, stretching, journaling & reading.  These simple things, which don’t have to be long, are just enough to create perfect caps to the day.

These 4 foundations truly shape a successful weight loss journey… way more than the perfect meal plan & exercise plan ever will.

So, which do you feel you need to focus on MOST?  Which could use some extra focus & improvement?  Hit REPLY & let me know!  Head over to Nicole’s Nutrition Community on FB for more ideas, support & tips on your health journey.

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