Restrictive diet culture isn’t the answer for sustained weight loss and management, says weight loss coach Naomi Holbrook. Try her 5 lifestyle tweaks to lose weight today to get on the right track.
Words: Naomi Holbrook. Images: Shutterstock.
Let’s face it, losing weight is never just about food. The real underlying issues are often caused by the emotional weight of unprocessed trauma, burnout, perfectionism, people pleasing and low self-worth.
As The Unconventional Weightloss Coach, I’ve helped hundreds of women break free from restrictive diets and the toxic diet culture messaging that’s kept them stuck in the same exhausting, harmful cycles for years, often decades.
I created my proven S.M.A.R.T Formula to help women who are juggling careers, businesses, caregiving, parenting, not to mention menopause and everything in between, to stop trying to fit themselves into unrealistic diet boxes with another set of arbitrary rules and instead learn how to care for their whole self.
Because sustainable weight loss doesn’t come from punishment, restriction, or obsession. It comes from identity-level change – and that’s where the five-step S.M.A.R.T formula comes in. These five pillars form the foundation of my work to create a holistic approach to women’s health that extends beyond the number on the scales.
S is for Sleep
We start with sleep, because without good quality sleep, everything else falls apart. Poor sleep increases cravings, disrupts hormones and lowers emotional resilience. A lot of women have been burning the candle at both ends, getting up early to fit in a workout or staying up late to catch up on emails, and their health pays the price.
TOP TIP: Make small, simple changes like reducing screen time before bed, not looking at your phone the minute you wake up, creating a calming nighttime routine, and learning how to wind down effectively. Sleep is not a luxury anymore: it’s a weight loss and metabolic health tool.
Read more thoughts on the relationship between sleep and weight loss, from our weight loss columnist Alice Dogruyol, here.
M is for mindful nutrition
This is where the unconventional part often surprises people. I don’t give out meal plans or tell women to count calories or to weigh, measure or track anything, and there are no “good” or “bad” foods, or “cheat” meals. Instead, we work on unlearning years of diet culture and reconnecting with your body’s cues, then eating predominantly to fuel, with pleasure and enjoyment too.
TOP TIP: Eat with freedom, not obsession, focusing instead on nourishing the body, managing blood sugar levels and learning what foods genuinely support energy, mood and hormones. Mindful nutrition will help you stop fearing food and start trusting yourself again.
One other thing to consider is the idea of Chrononutrition, or the importance of eating at certain times. Find out more here.
A is for Activity
Movement should be joyful, not punishing. You don’t need to be chained to the gym or workouts unless you want to be! What movement feels good for you? From silent discos to dancing in your kitchen, or from walking the dog to strength training or cold-water swimming, if you can brave the drop in temperature.
TOP TIP: Start small, maybe even revisit something you loved doing earlier in life. This helps to reset the association between movement and weight loss because moving your body is an act of self-respect, not self-hatred.
R is for Rest and Recovery
So many women live in a state of constant stress. I focus on teaching how to build in recovery time, not just physically, but mentally and emotionally; focusing on nervous system regulation, science-backed stress management techniques, and ways to create a little more margin in your already busy life.
TOP TIP: Creating just five minutes for a “micro” moment to rest and recover can be impactful. Enjoy a cup of tea without catching up on an email or juggling another chore. Because weight loss is not just about doing more, it’s about learning to be more at peace. This is where deep healing begins.
T is for Time for Self
Let me ask you this: when was the last time you put yourself first? You’re no doubt used to putting your needs at the end of a long list of others, including family and friends. But lasting change only comes when you begin to value your own needs.
Time for yourself isn’t just about bubble baths and face masks (although those are lovely), it’s about learning to set boundaries, say no, and prioritise the habits that nourish your growth and sense of self so you stop living in survival mode.
TOP TIP: Do something just for you! A coffee date in the park. This pillar is often the most transformational. When you finally give yourself permission to matter, everything changes.
This is a proven formula that has helped so many women like you who don’t have hours to spend meal prepping or following strict routines and you don’t need to. The S.M.A.R.T formula is designed to integrate into real life. It’s flexible, realistic, and rooted in science, including behavioural change theory, nervous system regulation, hormonal health, and nutritional psychology.
This isn’t about short-term willpower, discipline or motivation. It’s about building an identity that aligns with the woman you want to become. In short, this is a way for you to stop dieting and start living. You do not need fixing. You simply need the right environment in which to thrive.
How to get started with these 5 lifestyle tweaks to lose weight
If you’re feeling overwhelmed, try one of the below to get you going…
Start small. Pick one behaviour from each pillar, such as adding a short walk, or going to bed 30 minutes earlier, and build from there.
Ditch the all or nothing mindset. Progress doesn’t come from being perfect, it comes from being consistent, even when life gets messy.
Focus on how you feel, not just how you look. Energy, mood and confidence are often the first signs your habits are working.
Give yourself grace. You can’t heal a lifetime of disconnection with your body by bullying yourself into change.
Naomi Holbrook is The Unconventional Weightloss Coach and can be found at theunconventionalweightlosscoach.com. Read Naomi’s book Your Weight Is Not the Problem (£10.99, Authors&Co), out now.
