Everyone knows the two main principles of weight loss: reduce your calorie consumption and increase your activity level.
But did you know there are only four super-effective ways to stick to your weight-loss program?
The question is not what to do; it’s how to do it. Luckily, scientists, personal trainers, and psychologists have come up with a range of techniques you can use to help you stay on track.
Find Four Fun Ways to Move
When starting an exercise routine, too many people pick a form of exercise they hate and force themselves to do them four or five times a week.
This is not sustainable! Ultimately, exercise is just movement, so you just need to find fun ways to move that you enjoy.
What about dancing, gardening, boxing, playing the drums, playground games, LARPing, or climbing?
Here are four traditional forms of exercise you can start right now:
Real Simple says’ “make workouts more fun which includes listening to your favorite music, training with a friend, or getting out into nature instead of training indoors”.
If you find that you are often putting off workouts due to lack of time, check out these tips courtesy of Home Advisor for setting up your own home gym.
Eat More Vegetables
When you’re trying to lose weight, it’s natural to focus on what your removing from your diet, but some research shows that you should also think about what you’re adding.
The moment that you add more fruits and vegetables to your eating regimen, you will lose weight over the long term. This might be because vegetables are naturally high in fiber, helping you feel full for longer.
Of course, one of the barriers I’ve seen working with private clients is how to prepare vegetables where you actually love them.
To get around this, make sure you have all the equipment you need in your kitchen. One great chef knife will really help with cutting vegetables, especially root vegetables and squashes.
You’ll also need a chopping board and ideally, a steamer. However, working with me, you won’t need a steamer, you learn chef technique.
Eat the Same Meals
Self-help guru Tim Ferriss recommends that during weight-loss programs, you stick to the same meals over and over. His diet recommendation is to combine vegetables, legumes, and lean protein in every meal, but you can use whatever your own program allows.
Come up with a list of recipes and eat these same meals every week. Then when you’re cooking, you can measure out the exact amount of each ingredient to include.
There’s no guesswork and no worrying about what to eat each day. You will also be able to make a very specific shopping list, which will help prevent any unhealthy food choices from ending up in your cart.
If you get bored of your recipes, simply create a new list of meals; you can switch to a different list every six weeks or so to increase the variety.
Remember the Mind/Body Link
There’s a two-way street between obesity and mental health problems. Mental suffering can lead people to comfort eating, in an attempt to cover up the pain.
If you suffer from stress, anxiety, depression, or any other mental health disorder, make sure that you are getting the treatment you need. If you think you may suffer from one of these conditions, but you haven’t been diagnosed yet, talk to your doctor for further advice.
You should also take up self-care practices for mental health. Make sure to get a solid seven to nine hours of sleep each night and practice meditation or learn some slow breathing exercises.
Make sure you take some “me” time to pursue your own hobbies and interests, too.
Losing weight and keeping it off is a difficult task, which is why you can’t rely on willpower alone.
If you enjoy working out, you’ll naturally keep doing it. If you only have the ingredients to make a few set meals in your house, each with plenty of vegetables, you’re unlikely to eat anything outside your program.
And if you take care of your mental health, you’re less likely to comfort eat. Start using these four techniques today and see how they affect your weight-loss efforts.
If you have been struggling with eating healthy or just want to learn how to be more savvy in the kitchen without spending tons of hours.
Then SIGN UP FOR Food Elegance From the Kitchen HERE.
Milan Perry, HHP, MH provides Healthy Lifestyle Coaching for successful women 50+, holistically oriented who are at a point in life where they need more to take her health to a higher level. She is Board Certified by the American Association of Drugless Practitioners, Certified in Herbalism and is a Culinary graduate.
As a herbalist. healthy lifestyle coach, menu planner, busy wife. The “joie de vivre” is wine + anti-aging (not in that order). She coaches women that have tried the fad diets of quick weight loss of 20 pounds without success.
Moving past that, you’re at a point in life where you feel more in touch with your need of well-being.
If you’re still struggling with trying to maintain your weight and feel as confident as you used to, schedule your FREE ‘Chic Women Don’t Diet’ Makeover call with Milan.
…Stay BEAUTIFUL AND HEALTHY,
Article submitted by guest blogger Julia Merril at BefriendYourdoc.org