Article Summary
Let’s start with some great news.
By virtue of the fact that you are here, it’s evident that you are already on the right path to making your life better. You are an extraordinary person who has the potential to make the most of yourself.
Sure, you may have tried before, and perhaps some circumstances kept coming up that were out of your control – a holiday threw your eating plan for a loop; a sick kid made it impossible to get to the gym; a new work project with late nights wrought havoc on your sleep schedule. No problem. Life happens. And it’s never too late to get back on the horse.
Things will never go perfectly when you are trying to lose weight because life isn’t perfect. There will always be a new adversary lurking around the corner, threatening to impede your healthy weight loss ambitions–the trick is to figure out a strategy to fight these adversaries before they appear!
Shifting Focus from Weight Loss to Healthy Living
The best way to lose weight may be to stop obsessing about weight loss. As illogical as that may seem, a weight loss obsession is usually a recipe for doing unhealthy things and a lot of disappointment. That’s no good. It’s a mistake to think of weight loss as the be-all-end-all of healthy living.
People who think of weight loss as the main goal are the ones who really get thrown off when life happens. They quickly fall back into bad habits the second something doesn’t go as planned.
Those who, instead, view weight loss as the natural result of living a healthier lifestyle find ways to build in habits that allow them to stay the course, no matter what unexpected thing happens next.
So, don’t stress about overindulging at a holiday party or missing a workout here and there. Instead, congratulate yourself for all the things you are doing to improve your overall health. As you incorporate more healthy habits into your life, weight loss will naturally follow.
Of course, figuring out what healthy habits to add to your life can feel daunting. So, in this blog post we’ll give you some practical tips for developing healthy behaviors that can help you reach your goals, no matter how busy you are.
Start with Your Motivation
Before diving into how to improve your health, and consequently lose weight, take a moment to reflect on why you want to lose weight. Why do you care about the outcome of your weight loss plan?
Maybe you’ve been recently diagnosed with prediabetes and are looking to lose weight to avoid developing type 2 diabetes.
Or perhaps you want to lose weight so you can do more activities with your kids without getting winded.
It could be that losing weight will help your self-esteem and boost your confidence.
There is no right or wrong reason for wanting to lose weight (as long as you are trying to reach a weight that is healthy for your body type). Remembering your motivation for losing weight will help you stay on track with your health plan when things get tough.
So, write down your reason(s) for wanting to lose weight on a sheet of paper that you can see every day. Pick a reason or two that matters the most to you. Come back to this when you start to feel frustrated or want to give up to remind yourself of the end goal.
How to Lose Weight and Keep it Off
There’s no such thing as a quick fix for weight loss; don’t trust anyone who says otherwise.
If you want your weight loss to last for the long term, you need to build healthy habits. Here are seven to incorporate into your life.
BE GREAT.
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1. Plan for health gain rather than short-term weight loss
Whether you are trying to drop a few pounds before an event or looking for more extreme weight loss, you have probably encountered various sales pitches directed at helping you lose weight fast.
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2. Focus on addition, not subtraction
Many people get obsessed with counting calories as they try to lose weight. While it’s true that consuming fewer calories than you burn throughout the day will help you lose weight, it can be defeating to tell yourself “no” every time you want to eat.
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3. Make smart beverage swaps
You don’t have to completely give up on drinking the things you love. With a few mindful swaps, you can continue enjoying tasty beverages with fewer calories.
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4. Sleep more (and better)
Researchers have found that people with healthier sleep patterns have more success with weight loss than those with poor sleep health. One reason is that people who stay up late tend to mindlessly snack leading to an increase in calorie consumption.
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5. Try intermittent fasting
Many people have taken up intermittent fasting (IF) to lose weight. Fasting is a natural state for the human body, even though modern American society prefers to eat around the clock.
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6. Burn an extra 100 calories per day
It’s essential to burn calories if you want to lose weight. Fortunately, you don’t have to work out for hours at a time to see noticeable results. Burning just 100 extra calories a day (in addition to your regular workout routine) will quickly add up.
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7. Savor your meals
Researchers have found that people who slow down their eating consume fewer calories. So, instead of scarfing down lunch as you sit at your desk or eating dinner on the go, set a timer for 20 minutes to eat mindfully. Drinking Tecton about 30 minutes before a scheduled meal will help curb the hunger hormone ghrelin, making you less famished and thus less likely to eat too quickly.
