One of the most popular goals we have is to lose weight, get flat abs, fit into size 6, etc. And, a lot of people use Dieting as a means to look thin. But what about post weight-loss maintenence? Nutrition? Hair-nail-skin-health? Exercise? When you start watching what you eat or start a Diet plan, remember:
Dieting is often used for short-tern goals and is percieved as a task. To lose weight and keep it off, you need to make permanent changes to the way you eat. It’s OK to indulge occasionally!! But if you cut calories temporarily and then revert to your old way of eating, you’ll gain back the weight quicker than you can imagine.
When you starve yourself or use a crash diet, you don’t learn to eat healthy, adjust your portion sizes or deal with whatever is triggering your over eating in the first place. The weight will keep in coming back. Besides the lack of nutrition can cause hair loss, weak bones, fatigue, irritability, so on and so forth. Remember in crash diets, you’re losing muscle instead of fat, so the weight loss is just an illusion!
When getting ready to start dieting, you want to pay attention to what goes into creating healthy eating patterns. Create a well-balanced diet plan that nourishes your body and provides enough calories to keep you energetic. Eat regular meals. Be sure to include nutritious snacks and some of your favorite foods so that you do not feel deprived in the course of the diet.
In order for brain to register you are full, you need to focus on what you’re eating. Physical satiety is closely tied to psychological satisfaction. Mindful eating is just not a concept, it works and helps! Turn off the TV or computer, put down your phone, and look at your food. Smell it. Chew slowly, and don’t put another bite in your mouth or spoon, until you swallow.
Stress is the biggest saboteur of weight loss. When you are under excess stress, your body kicks into emergency mode and releases cortisol, the stress hormone. You body thinks it has to fight or run, but then you do nothing but sit there and stew in your stress. This depletes your adrenals and your energy level as well as hinders proper digestion and your immune system.
While diet and exercise are known for weight loss topics, the subject of sleep is ignored. Researchers have found that sleep plays a very important role in weight loss. Before you start dieting, examine your sleep patterns. Be sure to get in the habit of sleeping for about 7-8 hours each night. This will help to keep your physiology balanced. Sleep deprivation leads to hormonal changes that increase your appetite and decrease your ability to feel full. Getting adequate sleep will strengthen your dieting efforts.
Overtime you reach a certain plateaus, losing weight seems impossible. That’s why you need exercise to keep your metabolism rate high and build muscles, that you see the results! To keep your body challenged and burning calories, incorporate new moves and more intense intervals into your workouts or add another sweat session to your weekly routine.
Before you start dieting, give some thought to what your life will look like once you have reached your weight loss goals. Define your ideal weight. Think about how many calories you will need to eat to maintain your ideal weight. Consider the amount of exercise you will need to maintain your ideal weight.
Thinking about these factors ahead of time will help you to design a post-diet weight maintenance plan that makes sense for you. This will mentally prepare you for the day when you do achieve your weight loss goal. When that day arrives, you will already have a plan in place for keeping off the weight you worked so hard to lose.
Being healthy is a lifestyle. You have to make healthy choices and be consistent with your effort. These simple pointers will fill you with nutrition and your favourite foods, while keeping you healthy and thin. 🙂
Yogi. Blogger. Storyteller After, a decade of being a fitness enthusiast and various trial and errors with corporate jobs and teaching (post a PG degree in Management).