Guide to healthy and sensible weight loss

Diet choices

Diet choicesSensible weight loss refers to a holistic approach in maintaining a healthy weight through your mindset, knowing what body-type you are, diet, exercise, relaxing, health assessment.

Consult with a doctor regarding your health risks, the roll of your medication and safe dietary supplementation.

To summarise:

  • Mindset – commitment and determination.
  • Body-type – ectomorph, mesomorph or mndomorph.
  • Medical conditions – diabetes, hypothyroidism, Cushing’s syndrome, organ disease.
  • Hormones – gender, age, life stage, hormone therapy.
  • Medication – some prescription drugs (consult your doctor for advice).
  • Stress – anxiety, irregular sleeping patterns, insomnia.
  • Diet – processed and refined foods, corn based foods, dairy.
  • Exercise – no exercise, ineffective exercise, infrequent exercise.
  • Supplementation – useless supplements, incorrect supplements.
  • Deficiencies – essential fatty acids, good fats, fresh vegetables and fruit.

1. Mind set – it all starts with making that decision, an important “lifestyle” choice

Effective weight loss takes time – no “quick-fixes” or “rapid-diets.” Incorrect dieting and supplementation is reckless and will be damaging to your health. Your healthy eating plan should not be a “starving diet”.

Your exercise program must be aimed at burning calories and to be enjoyed. Take time to relax, do something that relaxes you. You should get enough quality sleep, not too much either.

You won’t get lasting satisfactory results if you don’t set your mind to it and approach the weight loss challenge in a holistic manner. Plan your journey: goals, milestones, schedule, changes, family support, etc.

“I am going to lose weight for health reasons.” Make a commitment and be determined.

2. Body type – it’s important that you know your body type

Are you a ectomorph, mesomorph or endomorph? This will help you understand your weight loss progress and what results to expect and what results might be more difficult to achieve.

Did you ever notice that some people are just naturally skinny, naturally fat or naturally lean and muscular? It’s not your imagination. There are definitely different body types and genetics out there and they definitely play a role in how our bodies look.

More importantly, these different body types play a role in how easy or hard it is to change how our bodies look.

  • Ectomorphs seem to eat whatever they want and never gain weight.
  • Endomorphs seem to get fat no matter how much they workout or how little they eat.
  • Mesomorphs look like they workout, even when they don’t.

This is all very real, and these genetic factors are something we all have to live with whether we like it or not. Fortunately though, we aren’t stuck being what our natural body types make us out to be. We can ALL improve the way we want as long as we do what we need to do.

So, let’s start with the basics. There are 3 different body types…

Figuring out which category you fit into will help you understand why certain aspects of your diet and workout are harder and slower (or easier and quicker) for you than they are for other people. And from there, you’ll be able to figure out how to adjust your diet and workout to fix it.

3. Medical conditions – some medical conditions could cause weight gain or could inhibit your weight loss efforts

It’s true that we gain weight when we eat more than we can burn off. But this conventional diet wisdom does not always hold true.

Weight gain can also be caused by health conditions such as hypothyroidism, diabetes, food sensitivity, Cushing’s syndrome, organ disease, prescription drug use, anxiety, blood sugar imbalance, insulin resistance and essential fatty acid deficiency.

4. Hormones – gender, age, life stage, hormone therapy

It is also important to understand that gender and age plays a big role in how your body deals with food and how easy or difficult you will lose weight.

Changes in your body takes place during your lifecycle, hormones are mostly responsible for these changes.

It is too complex to discuss in this forum but you could consult your doctor to help you understand how hormones could influence, in this case, your body composition.

The good news is that you can still eat healthy, exercise and lose weight. Just keep in mind that hormones could inhibit weight loss or weight gain.

5. Medication – some prescription medication could also inhibit weight / fat loss in some individuals

Never stop using your prescription medication and contact your doctor for advice regarding your medication if you think that your medication could inhibit your healthy weight loss efforts.

6. Stress – anxiety, irregular sleeping patterns, insomnia

Stress in most case cause weight loss but more and more people experience weight gain as a secondary response.

If you are trying to lose weight or you plan to lose weight and you are suffering from high level of stress or anxiety over a long period of time you might find it difficult to reach your goals.

If you are able to effectively deal with you stress, start with exercise and a healthy diet. If the stress is beyond your own capabilities you must find somebody to help you or find professional help before you change diet or using any supplements or remedies.

Commit yourself to get enough sleep and relax. Start with moderate exercise and start eating healthy and get rid of unhealthy habits.

7. Diet – your diet or eating habits are of critical importance in the quest of successful weight loss

Follow a sensible diet and avoid, or limit, processed and refined foods, corn based foods and dairy.

  • Don’t follow extreme diets; starving diets, etc.
  • As one option we suggest you follow a low GI diet.
  • Buy a low GI recipe book and eat like a king.
  • Lower your “total fat” intake and increase the good fats in your diet.
  • Eat less processed foods and refined foods.
  • Eat more fresh foods; vegetables and fruit.
  • Eat less processed and refined starches and sugars.
  • Avoid corn and corn derived foods.
  • Learn to read labels and make educated decisions when buying food.
  • Educate yourself regarding fats and oils, starches and sugars, preservatives and colourants.
  • Even so-called healthy foods contain harmful ingredients and sugars.
  • There is a way to eat healthy and enjoy your food.

8. Exercise – will help in losing fat in combination with the correct diet and supporting lifestyle choices

9. Supplementation – we can’t put enough emphasis on “sensible supplementation”

The supplementation you chose to help you with your weight loss program should be:

  • Sensible – there must be a reason why you decided to use the specific supplement.
  • Informed – you must understand the function of the supplement.
  • Efficacy – the supplement must have proof of efficacy.
  • Safety – the supplement must have credible proven safety.
  • Quality – the supplement must adhere to strict quality standards.
  • Purity – supplements must adhere to strict purity standards.
  • Stability – the supplement must be supported by stability studies.

Supplements may be helpful in the following ways:

Nutritional supplementation

  • Essential fatty acids – CLA, omega 3
  • Other good fats – mainly used in food preparation and presentation
  • Oils – olive, safflower, avocado, coconut, grape seed
  • Vitamins – to supplement deficiencies
  • Minerals – to supplement deficiencies

Supportive supplementation

  • Chromium – suppress apatite by controlling blood sugar.
  • Alpha lipoic acid –  potent and effective antioxidant.
  • White kidney bean wxtract – blocks the breakdown of starch to sugar.
  • Cayenne pepper – liver support.
  • Vitamin A, C & E – anti-oxidants.
  • Lycopene, lutein, beta-carotene – potential protective effects against deficiency-related disorders.
  • Co-Enzyme Q10 – cellular energy.

Be informed. You must understand the function of the supplement:


  • What exactly can you expect from the supplement?
  • What won’t the supplement do for you?
  • How should you use the supplement for it to be effective?
  • How should you not use the supplement?


  • The supplement must have proven efficacy.
  • Request clinical studies and research.


  • The supplement must have credible proven safety.
  • You should know the safety status of the supplement and what the risks and warnings are for the particular supplement if applicable.


  • The supplement must adhere to strict quality standards.
  • You must ensure that the product is of the highest quality.
  • Don’t just assume INVESTIGATE.


  • The supplement must be supported by stability studies.
  • Does the product maintain its potency, quality and safety until the claimed “expiry date”?
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