Secrets to Healthy and Sustainable Weight Loss? Having decided to get in shape with the help of a diet, most people who are losing weight experience incredible discomfort. And all because people deprive themselves of things that bring them great pleasure in life, usually their favorite food and meetings with friends, where temptations in the form of something edible also arise. They are firmly convinced that “beauty requires sacrifice.”
However, weight loss experts have a different opinion. They say that such restrictions seriously affect motivation and that for sustainable and long-term results, the process should be enjoyable and in no case make those losing weight unhappy. This is what we will talk about in today’s material. How to Green will share 7 tips for painless, and most importantly, sustainable weight loss.
1. Opt for small lifestyle adjustments rather than drastic ones
When deciding to start losing weight, many people take the “all or nothing” approach. They replace the contents of the refrigerator with new, unfamiliar foods, go on exotic diets, and decide to exercise every day, even if they haven’t been to a fitness club for several years. Psychologists say that in most cases, this approach is doomed to failure. To increase your chances of success in losing weight, they suggest making small changes to your regimen that will be easy to live with.
For example, in the context of nutrition, the approach of gradually reducing portion sizes works great. That is, you continue to eat the food you are used to and just put 5-10% less on your plate than usual. As you adapt, you can slightly reduce the portion several more times. Another technique is the gradual exclusion of certain types of “unhealthy” food from your diet. For example, first, everything that contains white flour is removed, and later, refined sugar is removed. In other words, all changes should be as delicate and almost imperceptible as possible. Over time, however, they will lead to greater positive results.
2. Set correct and realistic goals for yourself
Achievable goals, preferably not burdened with deadlines, are another secret to sustainable weight loss. When choosing a new diet plan, focus not on the speed with which it will help you lose weight (we are talking about promises like “5 kg in 5 days”), but on how stable and long-term the results are. The less you are concerned with deadlines, the more prone you are to long-term changes. This reduces the level of stress associated with changing the regime and overly “specific” expectations.
It also helps to shift the focus from weight to other aspects of a healthy lifestyle (such as well-being, sleep, healthy eating) and formulate goals for them. And finally, it is advisable to do only what you enjoy. For example, if you are “not a runner,” you do not need to aim for daily morning jogging. It is much more effective to set an achievable goal within which you do something enjoyable for you, such as an invigorating workout or 5 sun salutations every morning.
3. Learn to hear and love your body
One of the common reasons for weight gain and problems with losing it is an elevated level of the stress hormone. Cortisol leads to a slowdown in metabolism, increased appetite, and accumulation of fatty tissue. And by the way, this hormone is produced not only as a result of emotional stress but also due to too frequent and intense physical activity. That is why, when it comes to losing weight, it is very important to know when you can “push on” and go to a workout, and when you shouldn’t do this and it is better to limit yourself to a leisurely walk. Only by allowing ourselves to rest and recover can we count on sustainable weight loss.
And of course, it is very important to accept and love your body. Anxiety and fear about appearance are common psychological problems for people with excess weight. However, rejection and attempts to “subdue” the body (for example, through a strict diet) will not heal it. Only through love and conscious self-care are great and amazing changes possible.
4. Educate yourself on the topic of healthy lifestyle
A holistic approach to improving your quality of life is the cure for excess weight. “Holistic” means “comprehensive” and covers nutrition, physical activity, psychology, and mindfulness. To create a lifestyle that takes into account all of these, and not just the number of calories consumed, make sure you are constantly getting healthy lifestyle insights from expert sources. These can be professional blogs and podcasts, wellness portals, lectures by naturopaths and holistic therapists, books, and other reliable resources. From them, you will learn about the healing benefits of yoga and meditation, the preventive benefits of proper nutrition, daily detox techniques, the importance of sleep, harmonizing the mind, and much more. Such insights are very powerful and for many become the beginning of a real transformation – both external and internal.
5. Work on emotional stability and willpower development
Experts say that the vast majority of us have constant internal dialogues. At the same time, up to 90% of our thoughts are repetitive and often negative. They lead to chronic stress, internal inflammation, and emotional instability, which in turn contributes to weight gain. To break this unhealthy cycle, it is recommended to develop awareness and the ability to live in the present moment. Some of the most effective practices for this are yoga and meditation. Yoga is a real spiritual path to weight loss. It not only trains different muscle groups but also changes our emotional background, softens the harshness and intolerance of consciousness, and gives inner harmony. In addition, meditation and yoga “connect” us with our purpose. This awakens interest in the long-term preventive benefits of proper nutrition and exercise and improves self-discipline. While the dependence on emotional eating and momentary pleasures gradually passes.
6. Gather a support group
We are talking about like-minded people who are following a weight loss plan similar to yours. The opportunity to watch the progress of others and share your achievements is very motivating, especially if you are new to this. The most informative and visually clear are communities and groups on social networks. They can consist of hundreds of people. By the way, they talk not only about their successes but also share failures and discuss pressing issues. All discussions are usually very relevant. Like-minded people also meet offline – they go to sports camps together, go jogging, organize seminars, etc.
7. And finally, don’t forget to enjoy life.
Pleasures are “medicines” for stress, as they lead to mental and physical relaxation. Nutritionists advise their clients to make a list and regularly practice those things that make them especially happy (in addition to their favorite food). For some, it’s a manicure and a walk in the park, for others, going to the cinema and shopping – the options are endless. If dietary restrictions are not easy for you, refer to your list of favorite activities as often as possible. And even if you decide to lose weight, “don’t put your life on pause” – meet with friends, travel, check out a new coffee shop or restaurant in the neighborhood. Just learn to do it without harming your figure.
The moral of today’s article is this: any strict restrictions are contraindicated for the process of healthy and sustainable weight loss. Those changes in the regime that deprive us of what we love have no chance of a long life. There are hundreds of ways to improve the quality of life and adjust your weight without experiencing deprivation, and it is not difficult to determine them – all the tips are given above!
