Have you been preoccupied by the fluctuating numbers on the scale lately? Did the fear of eating too much over the holidays fill you with anxiety? Are you struggling with keeping that New Year’s resolution to get healthy this year? The growing list of “diets” and weight loss trends can be overwhelming. Creating a lifestyle with healthy eating patterns, regular physical activity, getting enough sleep, and stress management is important. Combining all of these wellness elements will help you to achieve a healthy and sustainable weight loss. Let’s take a look at the top ten science-backed, research-based strategies that will help you achieve long-term success on your weight loss journey.
Prioritize Whole Foods
Eating whole, unprocessed foods such as fruits, vegetables, and lean proteins provides many long-term health benefits and the potential to prevent disease. A lifestyle of eating whole foods will help you lose unwanted weight and may lower your risk of cardiovascular disease, diabetes, and cancer.
Stay Hydrated
Drinking water can help you feel full and suppress your appetite. It can also increase your metabolism, helping you burn calories. It can help your body break down fat without raising your blood sugar or insulin, like sugary drinks and sodas.
Incorporate Strength Training
Building muscle through strength training exercises can help boost your metabolism. Gaining more muscle mass will lead to burning more calories, even while you are not exercising. Incorporating strength training into your exercise routine will help maintain a healthy muscle mass, which provides sustainable weight loss and healthy weight management.
Focus On Sleep Quality
Quality sleep has many health benefits, not just for weight loss but also for mental health. Sleep deprivation can also lead to hormonal imbalances that can lead to obesity. Adults should aim for an average of seven to nine hours of sleep each night. Chronic sleep deprivation can also cause hypertension, cardiovascular disease, and other metabolic health issues.
Practice Mindful Eating
Mindful eating is a practice that involves paying close attention to the food you are eating and how it makes you feel. Some examples are eating slowly without distractions and focusing on the smell, taste, and texture of the food you are eating. It may help reduce disordered eating behaviors and support weight loss by helping you focus on portion control and healthier food choices.
Set Realistic Goals
Setting achievable and measurable weight loss goals is key for long-term weight loss success. Creating a series of small goals increases motivation because small goals are easier to achieve. Focus on your “why”, the reason you want to lose the weight, and how it will make you feel to achieve your weight loss goals. Keep a journal to track your daily habits and the emotions you are feeling. Include positive thinking quotes to encourage yourself along the way.
Reduce Added Sugars
Eating high amounts of sugar leads to weight gain due to the excess calories they provide. If the excess calories are not burned off, they are stored in the body as fat. Excessive sugar consumption is also linked to metabolic diseases, insulin resistance (a pre-diabetic condition), as well as diabetes. A pro tip is to take time to check there is not too much added sugar in your “healthy” foods, such as yogurt and fruit juice smoothies. Ideally, you want to consume less than 9 teaspoons (36 grams) of sugar per day for men and 6 teaspoons (25 grams) for women according to the American Heart Association.
Stay Consistent With Physical Activity
Physical activity such as walking and yoga are vital for weight loss and healthy weight management. Aim for at least 30-60 minutes of moderate aerobic or cardiovascular workouts daily for even more health benefits. Making small changes like taking the stairs at work and parking further away from stores when shopping all add more physical activity to your day.
Use Smaller Plates And Bowls
A simple psychological trick that helps with portion control is to use smaller plates and bowls when eating. “Filling your plate” with healthy food choices served on small plates and bowls will help you feel like you are eating more when you are actually controlling your portion sizes.
Track Your Progress
Use journals or apps to track your food intake, activity, and progress. MyFitnessPal is an excellent app that tracks all of these things. It can also sync with your other health-tracking apps and your Fitbit. MyFitnessPal also provides personalized nutrition insights so you can learn what works best for your body and help you make healthier choices.
In Conclusion
Your weight loss journey will require patience and consistency to achieve lasting results. Try adding in these healthy habits gradually until they become part of your daily routine. Your body and mind will thank you in the end. As you make these healthy changes, not only will your body start to feel better, but your mental well-being will improve as well.
What’s your go-to healthy weight loss tip? Share in the comments!
