In recent years, the health risks associated with obesity and being overweight have become increasingly apparent, with studies showing that more people are dying from obesity-related causes than malnutrition.
Along with healthy eating habits, regular physical activity is now considered to be a crucial aspect of long-term and effective weight loss strategies.
1. Eat Slowly
Studies have shown that people who eat slowly consume fewer calories as their bodies find the time to register the feeling of satiation and fullness. Therefore, you should eat slowly, consciously and mindfully.
2. Enjoy the Food You Eat
Often we feel restricted while dieting. However, you can stick to your diet longer if you enjoy your meals. It is better to eat smaller portions of your favorite food items instead of bland meals that do not satisfy your taste buds.
3. Gratitude Journal
While you are on your weight loss, one of the things that can motivate you is keeping a gratitude journal. By acknowledging your feelings and emotions and the achievements of smaller milestones, you can thank God for making the journey smooth and hassle-free.
4. Cook for Yourself
When we cook an exquisite meal for ourselves, we tend to feel like we have accomplished a feat. The passion and enthusiasm we put into our effort motivate us to eat in a balanced and healthy manner.
5. Lifting the Weights
Your exercise regime is as essential as your diet regime. Therefore, you need to incorporate some form of weight lifting from time to time to not only shed pounds but also enhance your stamina and strength. It will also reduce stress and make you more motivated.
6. Get Enough Sleep
Studies have revealed that a lack of sleep increases the level of the cortisol hormone, which induces stress. When we are stressed, we tend to eat more. Therefore, getting adequate sleep each night is essential for better functioning of our circadian rhythm and stress levels.
7. Don’t Skip Meals
People often have an erroneous notion about weight loss. They think that starving for hours can shed pounds quickly; however, starvation proves disastrous in the long run as our metabolism slows down, and we tend to become more fat-friendly. Once we start eating normally, our bodies absorb more fat, affecting weight loss.
8. Drink a Lot of Water
Drinking water can aid in weight loss in several ways. First, water can help suppress appetite by filling up the stomach, which can reduce overall calorie intake. Second, drinking water has been shown to increase metabolism, which can lead to more efficient calorie burning.
9. Make It Flavorsome
To stick to your diet routine for longer, you can use certain ingredients to make your meal more enjoyable. For instance, you can add certain spices, sauces or condiments to your meals or have a little helping of nuts and raisins on the side.
10. The Plate Matters
The size of your plate can impact weight loss and maintenance efforts because people tend to eat the amount of food in front of them. Studies have shown that using smaller plates can help reduce overall calorie intake.
11. Do What You Can
You may feel slightly laid back or lazy occasionally, but you must never give up on your effort. Even if you think you have failed multiple times, do not surrender; keep trying, no matter the cost.
12. Be Optimistic
People tend to feel down over a few mishaps, which seriously disrupts their motivation. You can listen to self-help gurus and positive psychology talks to detox your mind against negativities. No matter where you are on your weight loss journey, remain optimistic.
13. Look at the End Goal
One of the ways you can keep yourself motivated is by looking at the end goal. We all have a mental image of how our life will improve once we lose weight. Visualize your future, as it will give you the serotonin boost to continue.
14. Protein-Rich Breakfast
Studies have revealed that a protein-rich breakfast keeps you satiated longer as protein regulates blood sugar levels throughout the day. In addition, it also leads to an increase in muscle mass which speeds up metabolism.
15. Protein at Every Meal
Eating protein at every meal has several benefits, including supporting muscle health and mass, regulating blood sugar levels, reducing hunger and cravings, and increasing satiety hormones, which can lead to fewer total calories consumed throughout the day.
Weight maintenance is a long and arduous journey and can take a toll on a person’s physical and mental health if the correct methods are not incorporated. One way to boost your regime is by eating wholesome and flavorsome meals on smaller plates along with a cardio or workout routine. You can also use gratitude journals and self-help mantras to increase motivation levels. Overall, taking care of health must always be a top priority.