Untold amounts of time go into Jenny Craig, WeightWatchers and Nutrisystem ad campaigns and these organizations make a killing from those wishing to adopt a healthier lifestyle. But, there are five things you can do to assist yourself in the matter and stop yourself from gaining weight in the process.
Taking Baby Steps
1. Super-sizing an order of food at fast food restaurants is a very common thing to do in the Western world. Taste, check. Mealtime satisfaction, check. A cheap price, check. Calories, double-check. Did you know that 3,500 calories roughly equals one pound of fat? So, by slashing approximately 500 calories from your diet every day, you’ll lose around one pound a week (eating 500 fewer calories in seven days, equals 3,500 calories less than you normally would have). Not bad at all.
2. Are you an emotional eater? Emotional eating is classified as using food as a coping mechanism in order to deal with certain situations. A better illustration of this is when your initial impulse is to yank open the refrigerator whenever you’re angry, upset, stressed, lonely, exhausted or bored, even.
What happens is that you get stuck in an unhealthy cycle, where the real feeling or problem is never addressed. Instead you might find healthier ways of coping with your situation and calming yourself; deep breathing exercises, yoga and meditation all can be an effective tool you have stored in your back pocket, so to speak. And, you can better manage stressful situations by either changing the situation or changing your reaction to the given situation.
3. Many are trading in their soda, alcohol or coffee for a less flavorful option, water. Since thirst also can be mistaken for hunger, by drinking water, you can avoid consuming extra calories. Interestingly enough water will help you break down food more easily. It also gives you a full feeling, for longer.
4. Speaking of feeling fuller, if you want to lose weight without feeling hungry and deprived all the time, eat foods that are rich in fiber. High-fiber foods are constituted as beans, whole grains, fruits and vegetables. Why should I choose these foods instead? The benefits of eating high-fiber foods are three-fold. High-fiber foods are higher in volume, thus making them filling. They also take longer to chew, which makes them more satisfying to eat. Plus, high-fiber foods take a long time to digest, which means you’ll feel full longer, too. Who can challenge such a perfect trifecta as this?
5. Backing away from the dinner table has its advantages; you can fast for 14-16 hours a day. Plan on eating your last meal earlier in the day and then fasting until breakfast the following morning. Previous studies do, however, suggest that this simple dietary adjustment just may help you lose weight. The goal is to eat only when you’re most active and giving your digestive system a long break each day.
Inch by Inch
By following these tips and sticking with them, the weight will have no choice but to fall off and stay off. Now, on to your next big challenge.