Weight Loss Doesn’t Have To Be Hard. If you are like many adults, you begin your diet with great enthusiasm. You drink protein smoothies and turn down deserts. However, as the weeks go by, you find yourself making more excuses and shedding fewer pounds.
Jumping from one popular diet plan to another is likely to yield the same results until you build sustainable motivation.
It is important to change your thinking to prevent old habits from creeping back. Consider keeping a variety of strategies in your toolbox that you can turn to in different situations.
Developing an Effective Weight Loss Attitude:
1. Look inwards. Distinguish between extrinsic and intrinsic motivation. Warnings from your doctor and workplace contests may give you a quick incentive to lose weight but finding your own reasons will help you to make lasting changes. In other words, you want losing weight to feel personally rewarding.
2. Love your body. Regard healthy eating as something positive you do for yourself rather than deprivation. Appreciate your body and enjoy nourishing it. When shopping be mindful of food’s and snacks to have on hand that will help you to handle your cravings when they happen.
3. Live mindfully. Set the table and sit down at mealtimes. Turn off the TV and pay attention to your food. You will probably feel fuller with fewer calories and you will enjoy your food which helps you, your stomach and brain to feel satisfied.
4. Set realistic goals. Create targets you can achieve. Each victory will inspire you to keep trying. Maybe you will want to lose 1 pound a week or give up soda. Also, do not be afraid to change out your goals or switch them up if all are not working for you.
Plans for Losing Weight:
5. Plan for relapses. Be prepared for obstacles and setbacks. You are less likely to feel discouraged if you know how you will recover from overindulging during business trips or holiday parties. Most importantly, keep a journal so you can keep track of your emotions to know why you may have relapsed right down to what was going on or triggered the setback.
6. Seek counseling. Do you feel like you need help understanding your thoughts and behaviors about food and your body image? Or if you are having anxiety and weight gain due to cortisol levels. Talking with a therapist or anxiety relief coach may provide insights and options for how to cope.
Developing Effective Weight Loss Habits:
1. Eat whole foods. Fill your plate with vegetables, fruits, lean proteins, and healthy fats. Cut back on ultra-processed foods that are a major source of empty calories, sugar, and sodium.
2. Control portions. Learn how to estimate serving sizes. Using smaller plates and bowls is one easy way to slim down your meals. In fact, try listening to your inner voice, better known as intuition to know when you are full.
3. Add flavor. You can still enjoy your food. Sprinkle herbs and spices into soups and salads. Roast vegetables with olive oil and garlic.
4. Weigh yourself. Some studies suggest that adults who step on the scale each day are more successful at losing weight. Keep in mind that it is natural for your weight to fluctuate, so you are really looking for upward trends or issues you can catch early.
More Tips to Help You Lose Weight:
5. Stay hydrated. It is easy to mistake thirst for hunger. Try drinking a glass of water when you crave something fattening to see if the feelings will pass.
6. Dine in. Compared to home cooking, restaurant fare tends to be much higher in calories, fat, and salt. Master quick recipes and pack a lunch bag for work. However, when eating out look up the menu before you go to know what to order. Meanwhile, you stay easily focused on your eating habits.
7. Rest and relax. Managing stress and sleeping well reduce hormones that signal your body to store fat. Stick to a consistent bedtime routine and find anxiety relief practices that work for you. Therefore, you will have less delays in losing weight.
8. Be social. Make weight loss fun by inviting your family and friends to join you. Take cooking classes together and discuss your progress on social media. Support each other in developing healthy new habits.
9. Move more. While your diet usually plays the major role, physical activity is important too. Staying strong and fit will lift your spirits and help you to lose weight safely. Most importantly, if you hit a plateau try changing the exercise that you are doing at the time.
Maintaining a healthy weight will help you to feel more confident and lower your risk for many serious health issues, including diabetes and heart conditions. Transform your approach to dieting and join my mailing list and receive my weight loss motivation, “My Body Wants to Be Lean And Heathy” affirmations which can help to keep you motivated to lose weight. More importantly, these affirmations can help if you hit a plateau!
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