How to Lose Weight: Part 3 | Health

How to Lose Weight: Part 3 | Health

 

weight loss

 

In the second part of this weight loss diet series, we discussed what cutting down on carbs, sugar, and fat does to your body. In this last part of the series, we’ll take a look at some popular weight loss strategies that experts from the Harvard Medical School recommend.
 

Overcome Emotional Eating

emotional eating

We turn to food when we’re anxious or stressed, but all too often. Turns out we don’t always eat simply to satisfy hunger, but this can wreck our diet and before we know it, we’ve gained extra pounds on the way.
 
It can make all the difference in your weight-loss efforts if you can recognize your emotional eating triggers. Do you snack in front of the TV when you’re bored, worried, or lonely? Do you eat unhealthy foods at the end of a stressful day? Here’s what you can do if you eat when you’re:

> Bored or lonely – instead of reaching for the refrigerator, reach out to other people. Take your dog for a walk, talk to someone close to you or someone who will listen, call a friend who makes you laugh, or go to anywhere there are people - the park, mall, or library.
> Low on energy – find mid-afternoon pick-me-up activities. Take a short nap, listen to energizing music, or try walking around the block.
> Stressed – find healthier alternatives to calm yourself. Soak in a hot bath, meditate, or try yoga.
 
Related: 3 Quick Steps to Overcome Emotional Eating
 
 

Practice Mindful Eating

chopsticks

> Stop eating just right before you feel full enough. The truth is, it takes time before your brain can recognize that you’ve had enough. You don’t have to feel obligated to always clean your plate.
> Focus on the experience of eating by mixing things up. Try eating with your utensils with your non-dominant hand, or use chopsticks rather than a spoon and fork.
Pay attention to what you eat by eating slowly. Savor the textures and smells of your food. Don’t let your mind wander by focusing your attention on how your food tastes.
> Avoid distractions while eating. It’s too easy to overeat mindlessly. Try not to eat while watching TV, driving, or working.
 
Related: What Causes Unhealthy Weight Control Habits?
 
 

Take Charge of Your Food Environment

mindful eating

Take charge of your food environment: what foods you make easily available, how much you eat, and when you eat. Here’s how:

> Drink more water.
> Limit the amount of tempting foods you have at home.
> Store indulgent foods out of sight.
> Plan your meals and snacks ahead of time.
> Eat a hearty and healthy breakfast.
> Eat smaller portions.
> Fast for 14 hours a day by eating dinner early and then fast until breakfast the next morning.
> Cook your own meals at home.
     
    Related: Top 5 Roadblocks Delaying Your Progress
     
     

    Get Moving

    get moving

    Avoiding inactivity is important. According to the Department of Health, people who exercised even once a week, reduced their mortality risk. But what’s even better is that those who increased their exercise time, even greatly reduced the risk of death caused by cardiovascular disease. Here are a few tips on how you can get moving regularly.

    > Find an exercise, physical activity, or routine you’ll enjoy doing on a regular basis.
    > According to a  2017 study published in the scientific journal Clinical Epidemiology, if sedentary time is replaced with light to moderate-intensity physical activity, there is a significant reduction of risks of certain diseases and improvement of overall health. This means that10-minute spurts of exercise each day, if done 3x, can be equivalent to one 30-minute workout.
    Start with small amounts of physical activity per day. You’ll find it easier to become more physically active as you start to lose weight because by then, you’ll have more energy.
     
    Related: How Little Exercise Can Help You Live a Healthier Life
     
     

    Stay Motivated

    motivated


    Finally, nothing beats being motivated all the time. To promote permanent weight loss, you have to make healthy changes to your food choices and lifestyle. This will motivate you to stick with other strategies that we’ve recommended. Here are other tips to stay motivated:

    > Get enough rest and plenty of sleep.Sleep deprivation actually stimulates appetite. It also stops you feeling satisfied when eating.
    > Set goals and track your progress using various tools such as fitness trackers, smartphone apps, or even keeping a journal. Seeing your progress written or printed can help you stay motivated.
    > Take it all slow. Don’t rush weight loss. It’s a journey, not a race.
    > Find support from your family and friends.
    > Focus on the benefits you’ll get from having a healthier weight.
     
    It’s important to stay motivated and avoid common dieting pitfalls whatever weight loss strategy you try. Remember: anything is better than nothing.
     
    Related: Quick Hacks to Help You Achieve Your Goals
     
    This concludes our How to Lose Weight seriesFor more tips about health, fitness, and nutrition, visit the Aussie Supps Nutrition Hub in-store. We have our in-house, qualified nutritionist to take care of your health and diet needs. For bookings and more info, check out our Contact Us page, chat with us on Facebook, or email us at info@aussiesuppsnutritionhub.com.
     
     
    References:
    1. Lose Weight and Keep It Off: Smart approaches to achieving and maintaining a healthy weight. https://www.health.harvard.edu/cancer/lose-weight-and-keep-it-off
    2. Physical activity and reduced mortality and morbidity risk. http://www.health.gov.au/internet/publications/publishing.nsf/Content/phd-physical-rec-older-disc~chapter-4~chapter-4-1
    3. Replacing sedentary time with physical activity: a 15-year follow-up of mortality in a national cohort. https://www.dovepress.com/replacing-sedentary-time-with-physical-activity-a-15-year-follow-up-of-peer-reviewed-article-CLEP

     

     

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