5 Habits for Weight Loss

Unlike popular detoxes and meal plans promoted by Instagram influencers, sustainable weight loss requires small habit changes that can be kept up over time. These include:

Begin by becoming more aware of what you eat and drink by tracking your food and beverage intake in a journal or with a free app. This will help you avoid mindless consumption.

1. Eat a balanced diet

A balanced diet is an important part of a healthy lifestyle and can help you lose weight. It should include foods from all five food groups and be low in salt, sugar, and unhealthy fats. A balanced diet also includes adequate amounts of protein, carbohydrates, vitamins and minerals. It should also contain plenty of water to stay hydrated.

Eating a balanced diet will improve your overall health and lower your risk of heart disease, diabetes, stroke, high blood pressure, and cancer. It will also help you feel more energetic and improve your mood. A balanced diet should consist of foods that are low in saturated fats, trans fats, added sugars, and sodium (salt). It should also contain plenty of fruits, vegetables, whole grains, lean meats, nuts, seeds, and beans.

The best way to eat a balanced diet is by following the Eatwell Guide, which offers recommendations on the number of servings you should have each day from the different food groups. For example, for breakfast you should have a bowl of whole grain lower-sugar cereal with semi-skimmed milk and sliced fruit on top. For lunch, you can eat a turkey sandwich on whole wheat bread with veggies and an apple. For dinner, you can eat salmon on a bed of spinach with broccoli and roasted sweet potatoes.

In addition to eating a balanced diet, you should also avoid processed and fast food, as they are usually high in unhealthy fats, sugars, and sodium. Instead, you should eat more fruits, vegetables, beans and legumes, whole grains, nuts, fish, and olive oil.

2. Increase your physical activity

Weight loss comes down to energy in versus energy out, and the most important part of the “energy out” equation is physical activity. Increasing your daily activity will help you burn more calories and boost your metabolism so you can lose weight faster.

Experts recommend that you get at least 150 minutes of moderate aerobic exercise, 75 minutes of vigorous aerobic activity, or a combination of both each week. You should also add in at least two workouts that target all major muscle groups to help build strength.

Obesity is caused by a number of factors, including genetics, age, and lifestyle, but insufficient physical activity is one of the leading culprits. As people become more sedentary, they take in more calories than they burn each day, which can lead to weight gain and increase their risk of chronic disease.

The best way to lose weight is to create a calorie deficit, and exercise is the most effective tool for doing that. But not all exercises are created equal, so it’s important to find activities that you enjoy so you’ll stick with them over the long haul.

Walking, dancing, hiking, cycling, playing a sport, or even playing activity-based video games are all great ways to increase your daily activity level and burn more calories. But if you don’t have an hour to dedicate to exercise each day, don’t worry! Any activity is better than nothing. Plus, being physically active helps lower your risk of high blood pressure, heart disease, stroke, cancer, depression, and poor mental health. In fact, it could even lengthen your life. (McKinney, 2016)

3. Reduce your stress

Stress is a natural part of life, but chronic stress can significantly affect your health. When you feel overly stressed, your hormones are altered, which can lead to a number of issues including weight gain. Stress can also cause you to eat more and make it difficult to lose weight. Here are some ways to reduce your stress and help you reach your goal weight.

One of the main reasons that stress causes you to gain weight is because it changes your metabolism and makes it harder to burn calories. When you are stressed, your body releases a chemical called cortisol. This chemical tells your body to hold onto fat and stop it from being released from your body stores. Cortisol also increases your appetite and cravings for sugary foods. Over time, this can lead to a significant amount of weight gain and thwart your efforts at losing weight.

Another way that stress causes you to gain weight is because you may eat more and skip meals. When you skip meals, your body is deprived of nutrients that it needs to function properly and this can lead to weight gain. Stress can also lead to insomnia, which can interfere with your sleep cycle and decrease your energy levels. When you are deprived of energy, it can be difficult to exercise and eat well.

There are a number of things that you can do to reduce your stress levels, including meditation, yoga, and exercise. You can also try to get enough sleep and talk with a therapist if you are having a hard time coping with stress. By reducing your stress, you can improve your mood, improve your sleep quality, and increase your motivation to make healthy choices.

4. Get enough sleep

Many people focus on diet and exercise when they want to lose weight, but the amount of sleep they get can also have an impact on their results. Getting enough quality sleep is vital for weight loss because it affects our hormone levels and can influence how easily we lose body fat.

Poor sleep can lead to cravings for unhealthy foods and make it harder to stick to a healthy diet. It can also cause us to eat more than we need, which can result in gaining weight.

Insufficient sleep can also cause a dip in fat oxidation, which means that our bodies aren’t burning as many calories as we should be. It can also reduce muscle protein synthesis, which makes it hard to build muscles and tone up. Lastly, it can make it difficult to get motivated to exercise because we’ll feel tired and lethargic.

The best way to make sure you’re getting enough sleep is to create a consistent routine and stick to it. Try to go to bed at the same time each night and wake up at the same time every day. Also, turn off your computer, cell phone and TV an hour before you go to bed.

Another tip is to avoid drinking caffeine in the afternoon and evening. Caffeine can disrupt our sleep and increase the amount of time it takes to fall asleep. Additionally, it can increase cortisol levels, which can stall weight loss. This is because cortisol is a stress hormone that increases fat storage and decreases metabolism. It also increases blood sugar levels and insulin, which can also hinder weight loss.

5. Stay motivated

A lack of motivation can be a major roadblock on the weight loss journey. Whether it’s due to fatigue, hunger, or frustration with the pace of their progress, people who lose motivation are more likely to give up their healthy habits altogether. Fortunately, there are steps you can take to re-ignite your fire and stay on track.

First, acknowledge that your motivation is waning. Many people make the mistake of beating themselves up when they notice their energy or excitement fading, but it’s important to recognize that emotions come and go. It’s not a sign of failure; it just means that you need to refocus your efforts.

Remind yourself of why you want to lose weight in the first place. Whether it’s to prevent heart disease, to see your children get married one day, or just to feel healthier and more confident in your skin, writing down your reasons can help you recommit yourself to the process. Post them somewhere you can see them, like on your fridge or in the bathroom mirror.

If you can’t focus on the numbers, try focusing on other aspects of your health that can be tracked, like blood pressure or sleep patterns. You can also find new ways to motivate yourself, such as trying a different type of exercise or engaging in mindful eating.

Another way to boost your motivation is to connect with others on a similar path. Find an accountability partner or join a weight loss support group, which can help you stick with your plan when you start to feel discouraged or overwhelmed. You can also find motivation by seeking out social activities that you enjoy, which can help reduce stress and keep you feeling happy and healthy.

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Cascia Talbert

Cascia Talbert is a Catholic mother of five special needs kids. In 2018 she published the book, "Taking Care of Your Family's Health and Well-Being, Saints to Turn to and the Catholic Faith," available anywhere books are sold. She is also a professional flutist and an Avon Independent Sales Representative. You can learn more about Cascia on the following websites, cjsfunandgames.com and avoncrystallake.com. She lives in the Chicago suburbs with her husband, children and Baby, the playful black kitty.