Many people start thinking about weight loss in the spring, and it’s no wonder: everyone wants to feel comfortable with their body. For those of you who are struggling, I wanted to address some key points that can help you manage your weight.
If you are someone who is looking for a quick fix, this article isn’t for you. But if you are someone who wants to lose weight in the most healthy way possible, then please continue reading. Weight management should be an all-year-long goal so what is the best way to lose weight?
The best way to lose weight is to find a lifestyle that you can stick with. There are many fad diets out there, but the only thing they will do for you is leave you hungry and more discouraged than before. It’s important to make sure your diet contains healthy foods that are sustainable long-term–something most of these diets lack. That being said, I’m going to show you some strategies backed by science that have been shown in studies to help lose weight and keep it off.
Getting to a healthy weight is not only about looking good, it’s also about feeling good and having the energy to do the things you enjoy. It can be tough to figure out the best way to lose weight, so here are a few tips to help you on your way.
Number one is to cut down on processed foods. These foods are often high in sugar, unhealthy fats, and salt, all of which can contribute to weight gain over time. Instead, try to eat more whole foods like fruits, vegetables, and whole grains. These foods are packed with nutrients and typically have a lower calorie count per serving.
Number two is to be mindful of how much food you are eating. Studies have shown that those who eat more slowly tend to feel full longer, which means they consume less overall! This can help curb unnecessary snacking throughout the day as well as overeating at meals. The most important thing is to listen to your body. If you are full, put food away even if it isn’t finished yet!
Here are some tips for mindful eating:
- Purposefully spend 20-30 minutes eating (when you can)
- When you eat – only eat, don’t do anything else. (Browse phone, watch tv, etc)
- Stay relaxed while you eat
- Cut your food into smaller pieces
- Eat slowly
- Chew your food slowly
- Stop and think about what and how much you are eating
- Swallow each bite before taking the next mouthful
- Put less food on your utensil
- Put your utensils and finger foods down before bites
- Have a one to two-minute pause in the middle of your meal
- Assess your degree of fullness periodically and stop when you are comfortable
- Hold your eating utensils in the “wrong” hand sometimes
- Enjoy what you eat
- Observe how you feel after eating
Number three is being active throughout the day. There have been studies that show just a 20-minute increase in activity can help with weight loss and maintenance. This doesn’t mean going crazy at the gym but even going for a short walk or doing some jumping jacks can make a difference! Besides the obvious health reasons, weight management, energy level, exercising is also impacting your mood drastically.
Another important factor in being able to lose and maintain weight is your sleep. Most people need around eight hours of sleep per night, but this can vary from person to person. If you are not getting the recommended amount of sleep, it can make it harder to lose weight and be active during the day.
Sleep deprivation or a lack of quality reduces the body’s ability to convert calories to energy, called metabolism. When metabolism is inefficient, the body may store unused energy as fat. Furthermore, bad sleep can boost insulin and cortisol levels, which encourage fat accumulation.
Number five is to find support from friends or family members. It can be really helpful to have someone who understands what you’re going through and can offer encouragement when things get tough.
And remember to keep a positive attitude. This one can be tough, but studies have shown that those who maintain a positive outlook are more successful in maintaining their weight loss goals. So don’t forget to give yourself some credit along the way!
Those are a few key points on how to manage your weight in a healthy way! It’s important to find what works for you and to be patient, as weight loss doesn’t happen overnight. But with these tips, you are on your way to a healthy lifestyle that will help you look and feel your best!
In conclusion, weight management is all about balance and finding what works for you. Don’t be discouraged if the first thing you try doesn’t work–it may take a bit of trial and error before finding that perfect fit to help you lose weight.
And if you have tried everything and are still struggling to lose weight – feel free to reach out to learn how I can help you find the right strategies to reach your weight loss goals!
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Have an Amazing Day!