3 Components of Weight Loss

3 Components of Weight Loss

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Have you ever wondered What the Holy Grail of Weight Loss is?

If successful weight-loss came a pill it would be hailed as ‘holy grail’ in fight against weight.

Let’s face it if weight loss was easy, no one would be overweight and I probably wouldn’t be writing this article today.

Here are some common questions I get asked quite often:

  • What is the main part to focus on when losing weight?
  • And which component is most important?

I had a light bulb moment the other day – sure food and exercise are really important for weight loss but what is the third component

So, let’s dive in and explore these three components of successful weight loss.

 Are you ready to crack the weight loss code?

Many people believe that successful weight loss is 80% Food and 20% Exercise

Successful weight loss is 80% Food and 20% Exercise

 – How Did this originate?

I’m sure, that the holy grail of weight loss originated in the health & fitness circles and became popular on Google.

 The most recent claim is that 80/20 is the magical equation combination– and that food is 80% of weight loss success.

The current myth is that following this magical equation is the Holy Grail of successful weight loss and lies in the unison of both food and exercise equally.

Despite What You Might Have Heard, Your Body Is Not a Simple Calorie-Burning Engine You Can Tweak at Will to Keep Trim and Stay Healthy.

The Magical Equation

 The most significant way to lose weight is to combine a healthy low-calorie diet with the best weight loss exercises.

 Weight loss occurs when you consistently consume fewer calories than you burn each day.

This can be achieved by creating a calorie-deficit by consuming fewer calories (for example 250 fewer calories) and burning more calories through increased activity. (for example, 250 fewer calories)

Why Your Food is So Important

 When it comes to weight loss – the amount of food you consume does count!

 So, it’s’ easy to see how many people firmly believe that food is 80% of weight loss success.

 After all, one of the keys to weight loss is achieving a negative energy balance, or taking in less calories than you burn.

  •  Eat too little, and you will do metabolic damage and prevent weight loss as your body goes into ‘save me from starvation’ mode.
  •  Eat the wrong foods – specifically inadequate protein – and your body will meet its protein needs by breaking down your muscles.

 That means you have less metabolically active tissue = the primary way that your body burns calories.

 However, exercise is also very important – perhaps JUST as important as food.

Why Your Exercise is So Important?

 Exercise will do more than just burn calories – it will help you build muscle and speed up your metabolism.

BUT most importantly– exercise enhances your psychological wellbeing definitely improves your mood, so you feel more motivated, confident and inspired – to eat and move healthily.

So, it makes sense then that combining the right food with correct exercise will give you better faster results.

  • That’s because muscle is metabolically active tissue = it is the primary way that your body burns calories.
  •  And if you can combine exercise and a moderate calorie deficit, you will conserve your metabolism AND avoid feeling starving.

 So, what is the third component??

 I feel there a missing ingredient here to make the food and exercise components come alive and actually happen.


 Why Your Mindset is So Important

Let’s face it – you can have the best food in the house and an exercise plan but you will only act if you have the right attitude.

The reality is, what you believe causes you to have certain thoughts, and therefore, to act a certain way.

Managing your mind is the most important piece of the puzzle and it’s all about developing healthier thoughts and beliefs. This includes the way you manage stress, boredom, self-talk, the inner critic, reactions to things and responsibilities

 According to a study in the International Journal of Qualitative Studies on Health and Well-being , women are starting recognise that it is not the food and exercise ; it is the psychological and emotional part they need to focus on in order to change their relationship with food and consequently achieve permanent weight loss.

 In other words – You need to learn different thinking habits to support your healthy eating and exercise habits.

 And I know this first hand.

 After many struggles with emotional eating and trying every method, every therapy, and reading every book on the subject, nothing worked for me until I discovered the life-altering truth: the key to sustainable change through the mind.

 I finally made peace with food following a massive mind transformation, in other words I learned how to manage stress, addressed my inner critic, and developed healthier thoughts and beliefs.

 You see – When you learn to catch your thoughts, question them, and manage them you can rewire your habits of thought.

So, What IS the Holy Grail of Weight Loss?

I believe that the 3 Key Components of Effective Weight Loss are:

 1.MINDSET -70%

2.FOOD- 20%


 The key to losing weight is paying attention to the right combination of these three components: food, exercise and mindset (behaviour modification.)

To be honest with you, food and exercise are the relatively easy components, because if your mindset isn’t tuned in for the ride (your journey) then it’s near impossible to create a healthy active lifestyle and lose weight.

 In a nutshell- getting your mindset right will help you build your “I Can Do It” attitude, putting you in the right head space for your journey ahead and ultimately successful weight loss for the long term!

Now it’s over to you …

  • What do you think are the 3 Key Components of Effective Weight Loss?
  • And which do you think is the most important?

Where to next?

 If you want to dive deep into this topic, you can see at my upcoming 60 minutes class.

 – I want to show you a different approach – 

 I will show you exactly how to eat well consistently without deprivation or dieting so you can throw away the diet books forever.

 You will develop your own Healthy Eating Success Blueprint so you can get started right away!

Are you ready to get started?

 Simply click the below link to save your seat NOW!



Please comment below, I would love to hear your story.❤️❤️

Irena Geller – 🍓Food & Mood 😃 Coach

BSc (Biomed), Cert IV (PT), Wellness Coach (Level 3))

I coach busy women to put down their fork and pick up their life.

If you are ready to change your relationship with food and yourself  book free 30-minute-coaching session with me so you can live the LIFE you deserve, looking amazing and feeling confident!






about irena

Irena Geller

Irena Geller is a Sydney-based health & wellness coach specialising in the 🍓food and 😃 mood connection. She loves helping professional women to find the motivation and energy to eat healthily and exercise regularly and be consistent with these habits.

Have you tried every diet you can think of and lost confidence in yourself that you can be successful?

If you’re ready to finally lose weight and feel more confident. Book a good-fit coaching session with me to see if we can work together.

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