Dhealthwellness.com – Weight loss is a complicated matter. It’s not as simple as dropping 10 pounds in a few days, despite what fad diets may suggest.
Make a Long-Term Commitment to Healthier Eating Habits
To lose and keep it off, you’ll need to make a long-term commitment to healthier eating habits and regular physical activity. Aim for gradual, steady weight loss of 1 to 2 pounds per week.
Exercise is an important part of any weight loss plan. It burns calories, and helps to reduce stress and boost mood. Exercise also has powerful health benefits, and can prevent a host of chronic diseases. Mayo Clinic experts say that if you want to lose weight, try to get about 30 minutes of moderate exercise each day. This can include walking, jogging, cycling, swimming, or working out on a fitness machine.
While many people think that exercise alone will help them to lose weight, it is not a guaranteed method. It is important to remember that weight loss is achieved by burning more calories than you eat and that exercise should be used in conjunction with a healthy diet to achieve your goal. However, it is important to note that exercise has many other health benefits, so if you enjoy it, keep it up! You may just see the results you are hoping for. Exercise is powerful medicine, and may even prevent early death.
Avoid Processed and Sugary Foods
Diet is a way of eating that helps you lose weight and maintain a healthy body. It is important to eat a balanced diet of whole foods to ensure you are getting all the nutrients your body needs. It is also important to avoid processed and sugary food, as they can cause you to gain weight and not lose any weight at all. The word diet comes from the Latin dietary, meaning “habitual intake of food.” It originally meant not just what you ate or drank but how you lived. Today, the word diet has taken on more of a lifestyle meaning.
Stress can make it hard to lose weight. It can cause you to eat more, and it can also trigger the release of hormones like cortisol that increase belly fat and slow metabolism. It can also interfere with sleep, leading to a vicious cycle of lack of energy and poor decision making.
Healthy coping mechanisms for dealing with stress include exercising, eating well, getting adequate sleep and spending time with friends. Relying on unhealthy coping mechanisms like alcohol, drugs or compulsive behaviors is not helpful. Seek professional help if you have been struggling with stress and/or weight gain for a long period of time.
Appetite Control is Influenced by Several Factors
A small amount of stress is normal and can actually be beneficial, motivating you to perform at your best. However, many people struggle with stress that is chronic and unmanageable. In this case, seeking psychotherapy focusing on stress management techniques can be helpful. This can include meditation, cognitive behavioral therapy and/or mindfulness training.
Getting enough sleep is crucial for weight loss. It helps your body manage the hormones that influence hunger and satiety, including the appetite-increasing ghrelin and the satiety-inducing leptin. Studies have shown that lack of sleep is associated with increased levels of ghrelin and decreased levels of leptin, which can lead to higher calorie intake. The appetite-controlling hormones are influenced by several factors, such as stress, diet and exercise.
In one study, participants who received sleep hygiene counseling and were told to sleep an additional hour each night ate an average of 270 fewer calories per day than their counterparts who continued their previous sleep habits. This reduction in calorie intake helped them lose an average of about a pound each week. Getting adequate sleep is also important for maintaining your energy level, so you can keep up with your workout routine. This can help prevent weight gain and even encourage the loss of excess weight.
Williams, G. C., Grow, V. M., Freedman, Z. R., Ryan, R. M., & Deci, E. L. (1996). Motivational predictors of weight loss and weight-loss maintenance. Journal of personality and social psychology, 70(1), 115.