Losing weight is about patience, focus and will power. In order to lose weight one needs to stay determined, regardless of the constant battle between your body and the cravings. When you can take control, when you can make the right decision, why choose the path you might regret over a period of time?
Changing your relationship with food to lose weight
Nowadays, you’ll read about diets everywhere-magazines, newspapers, on the internet, trending crash diets posted on social media, celeb-inspired diets, etc. Basically, you end up drowning in this pool of confusion trying to figure out what’s best for you. Since we are here to help you lead the healthiest life possible, we will talk you through the first step towards losing weight. If you are one of those people who are known as the food connoisseur or having a bit too much of a sweet tooth, it is time to pay attention and gear up for the rest of the weight loss season. Yes, the moment has arrived to take the leash in hand and trot towards a healthy lifestyle.
This leads us to the most important step which will certainly determine how your journey is going to shape up- your eating habits. We all know the primary rules and yes and no’s about dieting, but sometimes we give in to our cravings and succumb to the temptation.
What do food mean to you and does your food cravings stop you from losing weight?
Do you keep thinking about food all day? Does your mind cling onto food when you are low and mellow? Do you feel you are not in control of your eating behavior and pattern?
We tend to think anorexia or bulimia are the only serious eating disorders, however binge-eating or emotional eating is another form which is often neglected or not given attention but has equal harmful effects on the body over a long period of time. Is food the answer to dealing with your emotional issues?
Understanding the triggers will help you stay a step ahead of your urges and binge-eating episodes. When a person resorts to food as a tool for comfort, the underlying causes are pretty deep-rooted. Stress, depression, anxiety, bipolar disorder and substance abuse are emotional triggers which are directly linked to binge-eating. Social pressure is another factor that fuels emotional eating. Constant remarks and criticism about the person’s body type and weight can lead to low self esteem, loneliness and a drop in confidence.
Are you dealing with emotional issues and is food your best friend and solace?
Emotional eating tends to become habitual when you anchor to food in times of stress, anxiety and emotional distress. With so much emotional clouding, it becomes difficult for the person to identify the actual problem.
In many cases, boredom or being lonely can act as of the trigger, making you reach out to food every time. Instantly distract your brain. You could go for a walk, read a book or even call a friend. Keep yourself occupied by taking up your favorite hobby or activity. As soon as you start thinking about something else, the urge to over-eat or binge-eat will pass easily every time.
It is important to take note that when you have overwhelming feelings or stress regarding a particular issue, try an alternative method to handle the stressful situation such as certain relaxation techniques, massage therapy, meditation or yoga.
To overcome binge-eating or emotional eating, it is necessary to wash off the underlying emotional problem and proper rectification of eating habits.If you feel you are the only one struggling with binge-eating, you are certainly not alone. The effort to break the cycle of binge-eating can be rocky and turbulent, but do not get demotivated. Binge-eating can be successfully treated and also help you make healthier eating choices.
Sure-shot ways to lose weight
If you are always perturbed on how to lose weight, here are some very useful tips that will work well for everyone:
-Now every time you have a meal, remember to slow your pace, taking one bite at a time. The faster you eat , there is a high probability to overeat. Instead of having your lunch in 5 minutes, extend your eating time to 10 minutes and after getting used to the practice, take it up a notch to 15 minutes .The brain takes upto twenty minutes to understand the feeling of fullness or satiety. Thus, increasing the meal time will help you maintain balance and not overeat.
Moderation is the key here.
–Another way to reduce your portion intake during meals is by drinking a glass of water. This will automatically reduce your calorie intake, prevent over-eating and help you lose weight. You can call it an appetite suppressant!
Always make sure that you keep yourself hydrated at all times of the day.
-Drinking water in an accessory to weight loss, just a small piece of a puzzle that fits in to complete the entire picture. That doesn’t mean you have to keep drinking non-stop to prevent dehydration. Eight to ten glasses a day is sufficient to keep your skin and body devoid of toxins and boost your metabolism.
Make fruits and vegetables your kin
–You’ve probably heard this before and yes, we won’t differ an inch from the same. Fruits and vegetables play a vital role in your diet and subsequent weight loss. We all know that, right? But what makes it so pre-requisite? They are packed with oodles of vitamins, minerals and antioxidants, all of which are important to become a fitter and healthier version of you. Given the nutritional value is soaring, fruits and veggies also have a lot of fibre, low calories and are undoubtedly healthy snacks to munch on in between meals.
Go make a quick stop to the store, all you need is one portion of fruit for the day.Don’t forget to load your trolley with green leafy vegetables. For an adult or teenager, the body requires upto two to three cups of vegetables per week. According to research, studies suggest that green leafy veggies can prevent certain types of cancer and boost your heart health too!
Reduce the daily salt and sugar intake
-The golden rule to losing weight lies in the cut down of all junk food and bidding adieu to your sweet tooth.We all know that too much salt and sugar is damaging to the health, yet we end up consuming processed food products which are loaded with these basic but deadly grains. Choose fresh whole foods the next time you go grocery shopping. A huge no to anything processed or packaged including meat. Instead of ordering food from your favorite restaurant, cook your meal at home. This way you will be in control of the quantity of salt. You can substitute it with other seasonings as well such as basil, rosemary, lemon juice or pepper. Cut back on salt one day at a time.
It’s called beauty sleep for a reason.
–Amidst the eating, dieting and exercising, are you forgetting your daily eight hour sleep?Being sleep deprived takes a toll on the body. You feel groggy, exhausted and maybe a little grumpy. You may not feel as energized and pumped. Sleeping less than seven hours, increases fat storage. Basically it interferes with the body’s ability to metabolize carbohydrates, which in turn increases the blood sugar level causing an excess of insulin production. This leaves you at a risk of developing diabetes.
Say yes to Exercise!
-The most important step to losing weight is exercise. Along with the shedding of those extra kilos, it also helps to keep diseases at bay and boosts energy. According to the Department of Health and Human services, adults need at least 150 minutes of moderate aerobic activity each week. So it doesn’t have to be something too drastic. You can start by walking, jogging or taking up an activity of your choice such as swimming, basketball, volleyball, etc. You can also combine strength training exercises (twice a week) with aerobic activities. To add it up, what matters the most is making regular exercise a part of your lifestyle.
Asking for help is OK!
Lastly, never be shy to ask for help or support from your friends and family. You may need some encouragement or an extra push from someone. So feel free to talk to your closest friends, relatives or even your trainer. Sometimes, it can get a little difficult to refrain from urges especially when you see the box of cookies in the kitchen left open by your sibling and is calling out for you. Witnessing such temptations can take a toll. That’s when some team spirit outside your home can’t do any harm, right?
You can tag along with someone who works out at the same gym as you. Having a weight loss buddy alongside can keep you focused and motivated as you will understand each other’s goal and weakness, enabling you to fight harder and get stronger and better. With constant focus and determination, you will see visible results without a doubt, leaving your body and mind in a positive and healthier state.
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