EXPERT REVEALS FIVE EASY WAYS TO TRANSFORM YOUR HEALTH

Transforming health doesn’t mean sacrificing flavour — just ask Bridget Foliaki-Davis, a celebrated chef who worked with culinary legends Bill Granger and Tetsuya Wakuda. After facing obesity and serious health issues, Bridget lost 35 kg in just six months, all while enjoying delicious food. Here are Briidget's five easy ways to transform your health.

1. Mindset Shift

Perhaps the most crucial change I made, which helped me lose weight and maintain it, was changing my mindset from "being on a diet” to adopting a new lifestyle. When trying to lose weight, we often fall into the trap of fad diets that create a cycle of restriction, which triggers cravings and ultimately leads to regaining weight once the diet ends.

This yo-yo effect can be frustrating and unsustainable in the long run. This is why my mindset shift away from “dieting” was such a game changer. Instead of seeing food as something I had to restrict, I began to see it as something that could nourish and heal my body. I focused on eating nutrient-dense foods that made me feel good and fueled my body.

2. Focus on Gut Health 

One of the catalysts of my mindset shift was realising that poor gut health was the root cause of my declining well-being. Understanding this helped me recognise that healing my gut was the key to restoring my overall health.

Gut health plays a huge role in how your body processes food, absorbs nutrients, and regulates weight. Instead of focusing solely on cutting calories, I shifted my attention to improving my gut health. This meant including more probiotics in my diet, like sauerkraut and kimchi, as well as eating foods rich in fibre and prebiotics.

These foods made me feel good from within. I noticed that when my gut was happy, I felt more energetic, less bloated, and more in control of my cravings. Prioritising gut health made weight loss feel less like a chore and more like an internal reset.

3. Whole Foods (and a whole lot of flavour!) 

On the topic of foods that make me feel good, I’m a chef! My passion is food and I need food that tastes good. But I also needed that food to help me feel better. So I set out on a mission to educate myself on what my body needed to be the healthiest version of me.

I learned that ultra-processed foods have an abundance of calories and harmful additives and are void of the nutrients our bodies need to thrive. I also discovered that foods like sugar, gluten, and dairy were contributing to my weight gain and inflammation.

Our bodies need nutrient-dense whole foods that provide adequate macro- and micronutrients. Think loads of high-fibre veggies, lean proteins, healthy fats like nuts, seeds, and avocado, and low-sugar fruits like berries or apples. These foods allow your body to feel energised and satiated, and losing weight becomes a natural byproduct.

Equipped with the knowledge of what I should and shouldn't be eating, I made it my mission to create delicious dishes that invigorated both my body and taste buds. I can honestly say I don’t miss the foods from my old way of life. 

4. A Little Planning Goes a Long Way

Once you have your mindset on track and you are choosing quality food, it is important to have a plan of how you can keep your new lifestyle on track. The biggest obstacle to healthy eating is convenience.

When I wasn’t prepared, I’d grab unhealthy snacks or order takeout, derailing my progress. Meal prepping on weekends became a game-changer. By spending a few hours planning, shopping, and preparing meals for the week,

I had healthy options ready to go. I’d make batch servings of grains, roasted veggies, and proteins that I could mix and match. This way, I avoided the last-minute unhealthy options and always had something delicious on hand. 

5. Hydrate!

Sometimes thirst feels like hunger. Our brains often struggle to distinguish between thirst and hunger signals from the body. I found that drinking plenty of water throughout the day kept me feeling full between meals and reduced cravings for unnecessary snacks.

Try reaching for a glass of water over a snack, the hunger pang might just subside. Drinking enough water is vital for weight loss and keeps you feeling full, aids digestion, and flushes toxins from your body.  It is such a simple tool that can be so easy to neglect. I now never go anywhere without my water bottle. 

Changing your habits doesn’t have to be about restriction or feeling deprived. By shifting your mindset, focusing on gut health, eating flavourful whole foods, planning ahead, and staying hydrated, you can create a sustainable approach to weight loss that feels more like a lifestyle than a diet. These small shifts helped me lose weight without sacrificing enjoyment, and they can do the same for you!