How To Lose Weight Naturally – 7 Steps (The Real Foundations)

Hello beautiful!

If you, like me,  feel like there is something drastically wrong with our current state of collective health, and you feel like injecting yourself to become “healthy” and lose weight just isn’t for you, you are in the right place!

We are going to delve deep, with simplicity, into the foundational pillars of weight loss, body transformation and true health. 

I will give you the exact “secrets” (not secrets at all, you already know them, but we’ve lost our way a little), on what your body really needs to be able to release body fat naturally, without force, a gym membership, taking medication or counting calories.

I’ve created a little checklist for you, too, that you can print out and place where you’ll see it daily, a gentle, loving reminder of what your body needs.

Let’s dive in, shall we! 

The Human Being Diet

See, all living things on this planet have a preferred diet, a diet that is suited to them, a diet that they thrive on, a diet that Mother Nature intended. 

They have specific organs and systems that respond to a specific diet. Rabbits, cheetahs, elephants, plants…. literally every living thing on this planet has a preferred diet, including us. 

Where I believe society has gone really wrong over the past 20 years lies predominantly with the food industry and big pharma.

The food industry produces food that isn’t really food; there is so much incredible marketing that we’ve bought into, and we’ve moved so far away from what nature intended for us. 

There is no money to be made if we are all well, happy and bouncing around wearing size 10 jeans. They want to keep us addicted and fat.

“The further we move away from nature, the sicker we become”

I can’t remember who said this quote but it’s so true, and I use it as a guiding principle when making decisions about food, my health and wellbeing. 

When I’m shopping and see “food” in beautiful packaging and then turn it over to see what’s in it, then have to use Google to find out what 15 of the ingredients are because I can’t actually pronounce the words, I know something is off, and I put it back on the shelf. 

Our bodies are designed to thrive and operate in homeostasis, which basically means ‘to be in balance’. So much of the food we are eating now, which is widely available in our supermarkets don’t create balance in the body.

Preservatives, E numbers, rancid seed oils and pesticides create a chemical shit storm which consistently throws our bodies out of balance, and our precious organs and cells do not know what to do with these foreign chemicals as they are NOT FROM NATURE. Think hormone disruption, brain fog, weight gain, lethargy, emotional dysregulation, you name it. 

We’re consuming food that isn’t really food.

What do you think would happen to your car if you poured coconut oil in the fuel tank? It wouldn’t work properly if at all, it’s the wrong fuel for the engine, yet we continue to pour chemicals, preservatives and pesticides in our tanks and then wonder why we’re gaining weight, having trouble sleeping and generally feeling like shit. 

Losing weight and changing our bodies is VERY SIMPLE when we create homeostasis.

The body is a self-healing being that knows exactly what to do, and it CAN heal and come back into balance if it’s given the right environment to do so. 

Carrying excess body fat is a sign of the body being out of balance. 

I know that through my health journey and many of the women I have worked with over the past 24 years, the question has always been “How do I lose weight, and how do I do it fast?! 

I’ve realised that we’re asking the wrong question. The question that’s more helpful is:

“How do I become truly healthy?”

See, being overweight is a sign of not being truly healthy. I know, when I first heard this, I was offended. “What do you mean I’m not healthy?”. 

But, I’ve come to realise it’s true and that when I focus on building foundational health, my body comes back into balance, returns to the perfect weight, no excess body fat. 

The 7 Doctors – The Foundations Of Health

About 10 years ago, I was introduced to a wonderful man called Dr Bradley Nelson, he’s the author of some amazing books, ‘The Body Code’ and ‘The Emotion Code’. Anyway, he first introduced me to the concept of The 6 Doctors. Meaning that there are 6 foundational pillars of human health. Now, I know I’ve said 7 Doctors above, because I’ve added one pillar that I’ve discovered over the years to be a crucial part of long-term health, thus long-term balanced weight. 

Below you’ll see the details for each one, and I’ll expand more.

Oxygen

Oxygen is life; there isn’t one single cell that can operate or function optimally without the presence of oxygen.

Low oxygen = Brain fog, lethargy, mood dysregulation.

What to do: Take deep, intentional breaths and get out into nature. This would be ideal on a daily basis. We can achieve this by a simple walk in the park, taking intentional breaths while you walk, flooding the lungs, body, brain and blood with fresh oxygen.

Yoga is a beautiful way to encourage deep breathing. Breathwork is a wonderful way too. Even if we just take a 10-minute walk in the morning, it can be transformational.

These are my favourite go-to people for Yoga at home and Breathwork:

Water

Same as oxygen, there isn’t one cellular process in our bodies that can function properly without the presence of water. Functions like metabolism, brain function and energy levels are at the top of the list. 

Tap water is often contaminated with substances that hinder our precious thyroid gland, which has so many detrimental effects, but one of them is metabolic dysfunction. 

Being dehydrated is a stressor for the body. It slows the metabolism. 

Do we really need to go down the rabbit hole of how terrible fizzy drinks are? I think we’ve beaten that subject to death!! Again, the question I always ask myself before consuming is “where could I find this in nature?”, I don’t know any place in the world where there is free flowing streams of Diet Coke.

What to do: Drink clean water to hydrate the body and aid in detoxification. 

How much water should you be drinking? (35ml/1.18fl oz) per kilo of body weight.

Invest in a quality home water filter. This one is my favourite for a counter top solution and is fairly inexpensive.  This is the one I have: 

Nutrition

Think colourful, grown, pulled from a tree or the ground, quality meat, fish, seeds and nuts. We need the spectrum, macro and micro nutrients. The building blocks of our physical being are based on amino acids, for rebuilding, repairing and growing new tissue.

Some plants have amino acids, but the ones that are most bioavailable for us are animal proteins. (grass-fed, hormone-free quality protein)

Sunlight

We’ve been brainwashed into thinking the sun is bad for us; the rise of SPF has been monumental. We’ve been made to fear the sun. Not to mention the amount of hormone-dysrupting chemicals present in sunscreen and personal care products that cause us so many problems.

But there is research coming out that the cause of skin cancers is not due to sun exposure (think about thousands of years of our ancestors surviving without sunscreen and cancer never existing).

The research is showing that the rise in skin cancer is in direct alignment with the rise of Ultra-Processed Food (UPFs) and inflammatory-causing seed oils. Let’s stop blaming the sun. 

Vit D production aids in serotonin, circadian rhythm (sleep/wake cycle). It’s vital for us, and don’t we just feel amazing when we see and feel the sun on our skin?! There’s a reason for that! It’s not only good for us, but it’s crucial. 

There’s such a high percentage of the UK population that suffers a wide range of health problems because of Vit D deficiency. I supplement during the winter months. 

What to do: Get outside. Get early morning and waning sun exposure at the end of the day. Keep sunglasses off (Vit D is also stimulated through the eyes and sends the signal to naturally protect the skin too). Expose as much skin as you can on those morning walks!

Movement

Daily movement with the goal of health, not burning calories! Oxygen, increasing blood circulation, and the release of feel-good hormones. Get glowing!

I’m a huge advocate for weight training.  I wrote a blog post about it a few days ago; you can read it here. I’m also a fan of doing whatever kind of movement you enjoy. Yoga, walk, gym, classes, home workouts, do anything that gets the heart going, and you feel good about it. 

What to do: Pick the type of movement you enjoy, intentionally carve out and schedule the time in your diary, make it an appointment with yourself. I believe we should be enjoying daily movement. The best time for movement from our body’s perspective is the morning hours, even if it’s just 15 minutes. But choose whatever time works best for you and create the daily habit.

Rest

One of the things we don’t think about when it comes to losing weight is sleep. But it’s one of the easiest ways to ramp up your metabolism.

Increasing Melatonin, adequate rest reduces stress response, cortisol reduction, and more REM sleep, which allows the processing of emotions, memory consolidation and repair.

Quality sleep also reduces the hunger hormone, Grhelin too. 

What to do: Set yourself a regular bedtime, preferably around 10 pm, as this time is in alignment with our body’s natural circadian rhythm. 

Identity

This is the one that I discovered myself through going through countless diets, failing, and using brute force to change my body.

I’ve been through some pretty big body transformations over the years, but a lot of women (myself included)  find that if they actually achieve their body and weight loss goals, they are still left feeling unsatisfied. 

What I’ve realised is that sustainable health is an identity; it’s about who you think you are. 

Let me give you an example:

When someone has the internal belief about themselves that they:

This is all identity-based, these are beliefs, but when we shift the identity to someone who IS healthy and holds the identity of:

“I AM somone who takes pride in her health, nourishes her body and takes real care of herself”

The habits that this woman has wouldn’t be drinking Coke, eating junk food, staying up late scrolling, and never exercising. Does that make sense? 

The identity we hold within us guides our outward actions, our behaviours, what we do, and how we feel about ourselves.

We all have an internal identity. It’s who you think you are when you’re on your own, how you feel about yourself, your perception of self. 

What to do: Visualisation meditation as a powerful way to re-align your identity so that adopting healthy habits becomes so natural and part of who you are. This is one of my favourite meditations from Lenka Lutonska.

When I first started working on my identity and beliefs, EVERYTHING changed.

I first started practising visualisation of my future self with guided meditation for 30 days straight, it really, really transformed me and my internal beliefs about myself, my capabilities and my relationship with my body.

It’s Not a Race

When I Google to see what women are looking for, there are thousands of questions that all entail “fastest, quickest, easiest, rapid” ways to lose weight. 

I know that we can lose weight quickly, I’ve done it, and you probably have too, but it doesn’t mean that it’s the healthiest or sustainable.

We can all lose weight if we drop our calories down to 600 a day, but there’s such a huge sacrifice in doing so, not just to our health, hormones, metabolism, skin, libido and brain, but to how we FEEL inside.

To actually feel well, emotionally balanced, vibrant and happy inside, I think, is priceless.

Ask any woman on the planet who’s on a low-calorie deficit and losing weight, ask her if she is feeling super healthy, vibrant, well and full of happiness AS WELL. I’ve never met one! 

I remember being on several low-calorie diets over the years, and they made me miserable. 

Anything that is super restrictive has no longevity or roots in health. It’s unsustainable, and eventually you have to go back to the way you were eating before (after an almighty binge fest, willpower never lasts), and slowly but surely the weight returns. 

Imagine if you could truly feel healthy AND be in the body of your dreams. 

You and I were meant to thrive, not struggle and survive, jumping from one diet to another, chasing quick fixes and perfection. 

Balance and health are keys to releasing body fat, transforming you body AND your life.

I’m not saying that you shouldn’t enjoy a glass of wine or a Diet Coke once in a while, if you love it so much. Have the takeout and enjoy it. I’m just saying that it’s what we do day in, day out that has the biggest impact on how we look and feel. 

Weaving the 7 doctors into our daily lives is a beautiful way of navigating the minefield that we face in the diet and health industry.

Staying close to nature works. It’s how we were built. 

Human physiology will never change. 

The principles of our human foundational health will never change, no matter what new fad, diet, or supplement comes out.

• Fresh air

• Sunlight

• Water

• Nourishment

• Movement

• Rest & self-care

You don’t have do everything all at once, pick one area that you intuitively feel you know you need to focus on first, then move on to the next area. 

Take your time my love.

Let’s change the conversation to “How can I create real health for myself and my body?”…. Rather than “How do I lose weight fast?”.

In Love, Health & Balance,