With so many diets and eating programs available, it’s no surprise that people tend to hop around until they find a diet plan that works best for them. Although, having such drastic changes in eating habits can result in “yo-yo” dieting cycles (the fluctuation of losing and gaining weight) that can have detrimental impacts on your health; such as damaging your metabolism, promoting depression, rising blood pressure as well as increasing your risk of heart disease and diabetes. However, all of these potential dangers can be avoided with a sustainable approach to weight loss – which is rooted in self-care, consideration and a healthy relationship with dieting which is included in the following suggestions.
Nutrients play a pivotal part in healthy weight loss through supporting the body’s internal systems that break down fat deposits, control the appetite and relieve depression – all of which contribute to fluctuations in weight. Supplements that are known for these benefits include Omega 3 and Turmeric. These substances also offer additional support such as balancing cholesterol levels and increasing the body’s metabolic rate through thermogenesis. Analyze That is a great resource for comprehensive reviews on a variety of nutrients, so click here to help you make an informed decision on which products suit your individual needs best.
Reflect On Your Eating Ritual
Paying attention to your relationship with food and the act of eating is a surprisingly simple yet impactful change you can make to your waistline as well as your life. The following rules will help you consciously reflect on your eating ritual; preventing the urge to overeat, promoting digestion, as well as allowing more taste enjoyment out of each bite.
- Opt for smaller, sufficient portion sizes that have a balance of all of the necessary food groups. Protein-packed snacks are particularly important as they increase feelings of fullness and prevent ‘grazing’ – which is perpetual snacking throughout the day.
- Have a break in between bites, allowing yourself to chew thoroughly (they say 30 chews per bite of dense food like meat or vegetables is recommended) and swallow before you prepare your fork for the next mouthful. It is also advised to wait a little while before being tempted by that second helping, as it takes 20 minutes on average for the human brain to register that the stomach is full.
- The weekends can be a devilish temptress with its array of sweets and treats available, but don’t let those 3 days throw you off. You can maintain your healthy diet without sacrificing all of the indulgences of life – such as nibbling on dark chocolate, sipping sugar-free beverages and swapping the chips for roast veg. If you would like to keep accountability, a food journal is a great way of documenting your journey.
Be Water Wise
Humans are 60% water, so it’s no surprise that drinking H2O is a vital part of any healthy lifestyle, as water assists in many bodily functions such as flushing away waste and transporting nutrients during the metabolic process. Often we confuse hunger for thirst, so we tend to overeat when all we are is a little dehydrated. If you aren’t drinking as much as you should; try adding a little flavouring such as fresh fruit, herbs and vegetable slices into your glass. You can also adapt this water rule-of-thumb of drinking a glass after every bathroom break and before every meal.
Have you ever stayed up late at night, working on an assignment or binging your favourite sitcom, and after one or two yawns – the hunger bug hits? Sleep deprivation fluctuates the body’s hormones that control appetite, namely Ghrelin (the stimulant) and Leptin (the suppressant). If you want to prevent unnecessary snacking, it’s best to get an adequate amount of sleep which stands between 7 and 9 hours for the average adult. To sweeten the sleep-in deal, check out this article on how staying in bed can curb your sugar cravings and promote even more weight loss.
These four suggestions are easy to maintain and empowering to implement as they support sustainable weight loss and promote holistic health.