Losing and keeping off weight requires developing healthy lifestyle habits. According to experts, it is recommended to aim for gradual weight loss – no more than one or two pounds each week – in order to maximize success.
Keep a food and beverage diary to gain insight into your current habits, as well as tracking physical activity, sleep quality, and emotional state. Doing this may also provide greater understanding.
By taking time to pause and concentrate solely on the act of eating and listening to your body’s signals of hunger and satisfaction, mindful eating can help create long-term healthy habits. This approach to food consumption is commonly known as mindful eating.
Mindful eating involves being fully present when enjoying a meal, paying close attention to its texture, mouthfeel and smell – fully engaging with every aspect of each bite – without multitasking or becoming distracted during consumption. Doing this helps prevent overeating while simultaneously eating foods which may not provide nutrition benefits.
Mindful eating differs from most popular diet plans in that its focus isn’t weight loss – though weight loss may result from it for some individuals. Instead, mindful eating aims to honor both emotions and food preferences as well as becoming a more patient and loving partner to your body – it should serve as another tool in your wellness arsenal, rather than something to worry or feel guilty about (1).
Many individuals who struggle to lose weight use counting calories as an effective strategy. You simply estimate your daily energy requirements (using any one of several online tools that help), then decide on an amount to consume each day.
Dieting means eating less than you burn, which will lead to weight loss. To be effective and sustainable over the long-term, finding an approach that works is key – drastic measures like eliminating entire food groups or restricting portion sizes could prove challenging to sustain.
As is true of anything, calorie counting may not work for everyone and may actually worsen eating disorders. If this is your concern, please speak with your physician or dietitian for tailored support.
Water is essential to the human body for many reasons. It helps regulate body temperature, break down stored fat for metabolism purposes and curb appetite and cravings. Drinking the recommended daily amount may even boost metabolism and enable your body to burn more calories!
Water not only hydrates your cells and organs during exercise, but it also lubricates joints and connective tissue, helping the lungs, heart, and other organs function more efficiently while decreasing muscle cramps and fatigue that could impede workouts. Staying hydrated also boosts energy levels and mood – all making it easier to stick with a workout regime and achieve fitness goals!
Opting for water instead of other beverages such as 100% juices and smoothies will reduce calories and sugar intake while helping prevent bloating and constipation by softening hardened stools and aiding the body’s waste removal system.
Getting Enough Sleep
Finding ways to get enough sleep may seem like a no-brainer, yet many fail to incorporate this strategy into their weight loss journey. Studies have demonstrated how good sleeping habits can help accelerate weight loss goals.
Sleep is essential for weight loss because it regulates hormones which impact appetite and satiety. Without enough restful zzz’s, your levels of hunger-suppressing leptin decrease, while ghrelin increases. This can result in slower metabolism speeds as well as cravings for junk food which makes sticking to healthy eating plans harder.
Studies have also demonstrated that going to bed earlier can help avoid late-night snacking – often high in calories. Try keeping to a schedule, with you rising and retiring around the same time each day (including weekends). And switch off all devices at least an hour before bedtime so your brain has time to start producing sleep hormones.