Building habits that last with health psychologist, Tia

Achieving sustainable weight loss isn't just about working hard - it's about finding what really works for you. Tia Ifram, a psychologist and health coach at Numan, shares her thoughts on how to build habits that stick.

Understanding what works for you

When adopting weight loss habits, Tia emphasises the importance of personalisation: “For example, meal planning only works for someone who resonates with planning meals ahead of time. In many instances, people get so overwhelmed by planning that it’s detrimental in the long term,” she says. 

The key is to experiment and discover what works for you. As you journey through finding effective weight loss habits, remember it requires patience. Tia says, “It’s ultimately a matter of trial and error. Weight loss is a journey, and what many people don’t realise is that every journey naturally includes ups and downs.” 

Balance, not restriction

Tia believes building long-term habits is rooted in moderation, not restriction. “With my patients, I focus on the idea of balance. It allows you to be more in control of your behaviour as you understand that absolutely nothing is off limits.” 

She stresses that “There’s no such thing as a setback” when you adopt an approach based on moderation. This way of thinking encourages you to move past occasional indulgences without feeling guilty, as they won’t erase your progress.

From motivation to discipline

A common question Tia hears from her patients is how to stay motivated. She notes, “You will absolutely not be motivated to stick to your health goals every single day.” Instead, the real challenge is converting fleeting motivation into lasting discipline. Tia says, “Turn that motivation into discipline. Discipline is about making consistent choices that align with your long-term success, rather than giving in to short-term comfort or temptation.” 

Setting realistic goals

Tia encourages you to avoid setting rigid weight loss targets, such as losing 0.5 kg a week, as they can undermine your efforts to embrace a healthier lifestyle. “I would encourage people to not set weight goals,” she advises. “Weight is just a number, and it’s a number that keeps fluctuating daily. Our bodies are much more complex than simply assessing our weight loss progress as a number on the scale.”

Instead, Tia works with her patients to set a new goal each week. “Based on how it went, I will adjust the goal accordingly, and if they’re up for it, we’ll set another goal,” she explains. This approach transforms small weekly goals into long-term habits.

Creating a supportive environment

Your environment can be a powerful tool for bringing about change. Tia explains that “your environment either works for you or against you,” stressing the importance of surrounding yourself with support. For example, keeping healthy snacks visible can make choosing nutritious options easier. 

She also highlights the role of relationships: “You’re pretty much the average of the people you hang out with. Surrounding yourself with people who prioritise health makes it easier to mirror those habits. On the other hand, being around those who indulge in unhealthy behaviours can make it more challenging to stick to your goals.”

Understanding yourself through mindfulness

Mindfulness is key to building sustainable habits. Tia explains, "The more mindful you are, the more you understand how your body works and how you emotionally react to your behaviours.” Being present increases your self-awareness, allowing you to make informed choices that align with your intentions rather than your impulses.

Identifying your “why” is vital. Tia suggests asking yourself, “Why am I doing this?” and “Why do I want to lose weight?” to establish a strong foundation for change. Recognising emotional triggers, like stress, helps you address them constructively.

Tia also highlights, "Name it to tame it." When you understand your behaviours, such as late-night snacking, you can tackle them effectively. Ask yourself, “Is this due to stress or habit?” By naming these patterns, you can start to tame them.

The journey to healthy habits

Ultimately, building a healthy relationship with yourself is crucial. Tia states, “Build that relationship first, then all else follows.” By understanding your motivations and practising moderation, you build a lifestyle that thrives on balance and personal health.

The numan take

With help from a health coach like Tia, you can turn your goals into habits that last. Numan focuses on patience, understanding yourself, and finding balance to help you live a healthier life and reach your health goals.

Reference

¹ Based on a retrospective study in 2,366 patients treated with a weight loss programme including a dual GLP-1 and GIP receptor agonist and a digital behavioural programme. Results seen after 3 months of treatment. Uplift attributed to the digital behavioural programme in patients with no prior use of weight loss medication. Individual results may vary based on lifestyle, usage of the app, and interactions with behavioural coaching.