The weight loss industry is not short of myths. There are crazy weight-loss diets all over, and it is no surprise that a good number of those rarely work in the long run. Even more ironic is that most people that follow cutthroat diets tend to gain the weight back, if not more. In this article, we will discuss some effective weight loss strategies. Those that do not involve jumping on a trendy diet bandwagon. Here are strategies that focus on nourishing your body and developing a healthier and fitter lifestyle that will eventually lead to natural weight loss:
Get enough sleep
Sleep is a dangerously underrated element that contributes to weight loss. It is just as critical as eating healthy and exercising. The majority of weight-loss gurus agree that getting enough sleep is one of the secrets of weight loss. It is, in most cases, the missing factor for most people struggling to lose weight. When you do not get enough sleep, your body produces more ghrelin and leptin. These hormones increase your appetite and make you all ravenous. Sleep deprivation also changes the way your brain functions. It is easier to make poor food choices when you have not had enough sleep.
You tend to crave energy foods when you are weary -foods like sodas, baked goods, etc. These are a recipe for extra pounds. Ensure that you get at least eight hours of shut-eye sleep. Maintaining healthy sleep hygiene will help you get enough sleep every night. If you have problems with insomnia, you can visit a sleep doctor to help you get better sleep.
Have a food and weight diary
You do not realize how much you consume when you do not have a record of it. The pounds tend to creep up on you. You wake up one day, and you can barely recognize yourself from all the extra pounds. Monitoring yourself is an essential factor in losing weight. You can opt for a paper diary or download an app to help you track each food item you consume in a day. If you are on a weight loss journey, tracking your weight helps you appreciate the process. Seeing your small successes is likely to encourage you to stick to your weight loss regimen.
Plan & stick to the Plan
You are more likely to make better food choices when you stock your pantry with healthy foods. Have a structured meal plan and ensure that you have healthy meals at your disposal. That will lead to significant weight loss. If your kitchen is clear of processed and junk food and full of healthier options, you are more likely to reach out for better food choices. You will not engage in unplanned careless eating or ordering out junk food when you are hungry.
Plan your food choices even before going to restaurants to ensure that your intake is intentional. Learn how to prepare healthy snacks like hard-boiled eggs, nuts, fruits, or carrots to nibble on in place of sweets, chocolates, and other unhealthy alternatives. It is not enough to eat healthily. Your eating time plays a significant role in overall health. That is the main idea behind chrono nutrition for weight loss. The body follows several rhythms, and it is necessary to synchronize your eating window with the body’s biological clock.
We cannot talk about weight loss without mentioning regular physical activity. Staying active is one of the oldest tricks in the book for losing weight and keeping it off. Exercise burns off extra calories amidst other myriads of benefits. Regular exercise is critical for mental and physical health. You do not have to lift the heaviest weights in the gym to reap the benefits of exercise. That can be intimidating to a beginner.
Instead, find an activity that you enjoy. Start moving your body in your regular day-to-day activities. Take the stairs, rake the leaves, walk your dogs, dance with friends, play outdoorsy games or even park farther from building entrances.
An hour of brisk walking every day can be enough. If you have not been active for a minute, start by increasing the number of activities like walking before gradually increasing the intensity of the exercises. Training your mind is also as necessary as training your body. That way, you will know the actual limits of your body.
Eventually, you will make regular exercise a part of your lifestyle. You could consider keeping track of your physical activity and work to beat your former records. If you are not sure of the safety levels of exercises to take, talk to a doctor before starting a workout routine.
Control your portions
Too much of even the healthiest vegetables and fruits can lead to weight gain. If you are looking to cut a few extra kilos, you should start by understanding the recommended serving sizes of the common foods you consume. Most foods have serving-size guides on the packet. It is easy to overestimate the amount and consume portions that are more than necessary.
Use measuring cups and serving size guides to ensure that you do not overeat. Another trick for controlling your food portions is using smaller plates. You are more likely to consume fewer calories when you serve food on smaller dishes. If possible, consider counting calories to increase your awareness of the amount of food you consume.
Practice mindful eating
Mindful eating is a strategy that encourages slowing down and paying attention to what is on your plate. You pay attention to every sip or bite of your food. You get to focus your senses on savouring your food. Mindful eating helps you control your eating habits, therefore, promoting weight loss and reducing binge eating.
When you practice mindful eating, you get more control of your food choices. You will know how to distinguish between true hunger and non-hunger eating cues like boredom. When eating mindfully, you can recognize when you are full and, therefore, reduce the chances of overeating.
Drink plenty of water
Sometimes when you think you are hungry, all you need is a glass of water. Most people confuse thirst for hunger. Drinking more water can help you feel full while stimulating your metabolism at the same time.
It helps curb cravings for starchy, sugary, or salty foods that are detrimental to health and cause weight gain. Also, water helps in the body’s waste removal system. If you do not drink enough water, you may be constipated and feel heavier and more bloated.
Go easy on added sugars
Added sugars are among the worst culprits in the modern diet. High sugar intake leads to an increased risk for obesity and other conditions like type-2 diabetes and heart disease. If you are on a weight-loss mission, the single most essential thing you need to do is reduce added sugars. Read product labels. Guess what! Some of the seemingly healthy foods are usually laden with sugar.
Implementing the tips we have looked into above will get you well on a journey to reach your weight loss goals. Remember, consistency is key to attaining your weight loss goals!