There are so many fad diets floating around the Internet that it can be challenging to know what works and what doesn’t. Here is the thing you want to ignore — the newest diet trend — and instead focus on the cornerstones of healthy living.
Read on for five things that can boost your weight loss results.
Whether you are just starting on your weight loss journey, or are looking for steps to take it to the next level, here are a few nutrition habits to include in your daily routine.
First of all, start to allow yourself to practice intuitive eating, which means you should only eat when you are hungry. For some people, this may mean three full meals and one snack; for others, it may mean five small meals throughout the day. Everybody is different, and you have to find what works best for you. Just remember: if you aren’t hungry, don’t eat.
Whatever eating plan you choose to undertake, the last thing you want to do is to skip meals. Bypassing a meal will NOT lead you to weight loss. Instead, it will put your body in starvation mode, which is likely to cause you to overeat or make poor food choices later on in the day or week.
Once you start your meal, make sure to wait at least 10 minutes before going for seconds. This is how long your body needs to process what you have just eaten and to ascertain whether or not it is still hungry for more. Ensuring you also get enough fiber in your diet can also help you stay full between meals if you find yourself getting hungry all the time.
And, when it comes to your plate, strive to eat a variety of whole foods throughout the day – lean meats, healthy fats, whole grains, dairy, and a rainbow of fruits and vegetables. Go out of your way to avoid processed foods and foods with high levels of trans fats or sugar. In terms of fluids, always choose no- or low-calorie drinks, such as water, black coffee, or matcha tea.
2. Physical Activity
In addition to nutrition, increasing your activity levels is necessary for achieving your body goals and ensuring you keep the weight off moving forward.
The health benefits of exercise are well-documented (it reduces your risk of heart disease, type 2 diabetes, and cancer); but, working out also aids you in burning off the excess calories that can’t be cut just through diet. Even if you have never been a particularly active person before, there is guaranteed to be an activity out there that you can enjoy and fit into your routine.
Look to do some kind of activity every day. There are many fun and productive activities you can do outside of running and lifting weights. You can test out activities that can be fun while you get into shape such as sports including boxing routines or martial arts.
Try out different types of exercises until you find one that you enjoy, be aware of your body during the workout, and pay attention to how you feel both mentally and physically. No matter what you do, always warm-up and cool down with slow stretches.
With the best intentions in the world, you can still quickly fall off the bandwagon if you haven’t set up your environment to support you on your weight loss journey. Why make things harder for yourself than they have to be?
Many people find it beneficial to keep a journal during this time. In your notebook, write down a daily entry of your feelings, your challenges, and your wins. This practice will also help you to recognize any consistent unhealthy habits.
In your kitchen, get rid of any trigger foods or unhealthy snacks and beverages. You don’t want to be consuming them, so why have them in your home?
Replace them with healthy options that you can easily reach for when you feel hungry or need a mid-afternoon boost. If you live with roommates, make sure to let them know what your goals are and ask if they can support you by keeping these trigger foods out of your sight.
To be able to reach your weight loss goals (and then maintain your goal weight ad infinitum), you need to not only look at your nutrition and fitness but also your lifestyle, emotional, and mental health.
This is where self-care comes in as it is the secret ingredient in any weight loss journey that, unfortunately, regularly gets overlooked. This means focusing your goals on your self-worth and doing fun yet challenging fitness activities regardless of the outcome. There is a good chance that this self-love breakthrough will have you shedding excess fat before you know it.
So, if you want to incorporate self-love into your weight loss journey, you need to start by giving yourself reasonable goals that you can track. Once you have your goals laid out, you can then work backward and create a realistic action plan that works with your lifestyle.
Allow yourself to adjust the plan as you go forward and forgive yourself if you miss a workout or reach for one-too-many snacks. Often, people find that when they focus on having fun and enjoying their new healthy habits (rather than being obsessed with counting calories and minutes in the gym), they are a lot less likely to slip up.
5. Expert Help
Sometimes, no matter how much you want to lose weight, your best option is to bring in the experts. After all, this is the arena that they know best! Expert help may include a personal trainer, a nutritionist, a therapist, or a series of weight loss treatments. All of these professionals can help you to see the lifestyle changes you need to make and can advise you on how to move forward.
If you have a considerable amount of weight to lose, personalized weight loss treatments can ensure that you are healthily losing weight. Never be embarrassed about asking for outside help (in reality, everybody could benefit from it); instead, commit to the program that is set forth for you and push yourself to do your best every single day.
Once you have the professionals on your side, you will find it a lot easier to adhere to your weight management initiative.