4 Keys to Change Your Diet into Successful Long Term Weight Loss
Do you have a strong desire to lose weight? Have you tried the newest trendy diet plan just to return to your old habits and regain all of your lost weight? Do you believe you’re the only one who can’t seem to get rid of the pounds? The truth is that you are not alone. The majority of individuals who start a diet don’t stick to it for long! Why? They choose a diet plan that is unreasonable for their existing behaviors and is not long-term maintainable.
Diet of Cabbage Soup
I’m merely bringing up the cabbage soup diet as an example of something ridiculous and unsustainable in real life. This diet regimen was popular once upon a time. But, like all fads, it came and went, leaving many individuals disillusioned since they regained all of their lost weight, plus a little more. Why? Because you won’t be eating cabbage soup for breakfast, lunch, or supper every day for the rest of your life! Cabbage soup is delicious and healthful, but you’ll rapidly get tired of it and dislike it. What might have been a nice supper one week is now an unpleasant memory, and you’ll never eat it again.
4 Steps to Long-Term Weight Loss Success!
You must create habits that can be implemented into your lifestyle in order to be effective in long-term weight reduction and good weight control. You must set yourself up for success by developing a habit around something you currently do. You sleep, drink, become furious and frustrated, and like rewarding yourself. These four keys will assist you in developing a habit around each of these products while also tying them to long-term weight reduction.
Sleep is the first and most important key.
Let’s look at how sleeping influences your weight. Let’s start with some well-documented sleep research:
o Columbia University Medical Center researchers revealed that those who slept for five hours a night were 60% more likely to be severely overweight than those who slept for seven to nine hours. They discovered that sleep deprivation changes the levels of the hormones leptin and ghrelin, which control appetite, resulting in an increase in hunger.
o According to a report published in the journal Obesity Reviews, the more hours you’re awake, the more you’ll eat. They calculated that a one-hour increase in sleep would reduce caloric consumption by 6%, or 120 calories on average.
o According to research published in the Journal of the American Medical Association, sleep deprivation stimulates appetite while slowing the body’s metabolism.
Lack of sleep, as you can see from these three points, is not a winning combination for weight control or weight reduction, but rather a prescription for weight growth. The key to a good night’s sleep is to obtain enough of it. If you’re only getting 5 to 6 hours of sleep every night, you should start making adjustments right away to get to at least 7 hours. It may be as simple as turning off the late-night news or a TV show. By incorporating that time into your sleep schedule, you can decompress from your day. If you’re having difficulties sleeping, see my post “5 Steps to a Good Night’s Sleep!” for some advice. You may print it out by going to my website and clicking on “Articles.”
In addition to assisting you with weight reduction and management, adequate sleep will assist you with a number of other health concerns that may have an influence on your overall health and fitness. Women who slept just five hours a night were two and a half times more likely to develop diabetes than those who slept seven to eight hours, according to a research published in the Archives of Internal Medicine. According to Columbia University research, women who slept fewer than six hours each night had a 70 percent higher chance of having high blood pressure than those who slept seven to eight hours. Sleep deprivation also weakens the immune system, leaving you more vulnerable to illness, according to study from Mount Sinai School of Medicine. As you can see, developing the practice of getting enough sleep is beneficial to your long-term weight reduction and general health.
Water is the second key.
Let’s explore how what you drink influences your weight since you drink. Let’s start with what we already know:
o A 12-ounce can of ordinary soda has 155 calories and 9 teaspoons of sugar in it. Every year, the typical American drinks 54 gallons of soda. This equates to 1.5 cans or 230 calories a day, all of which are sugar-derived. A pound of fat has 3500 calories. Regular pop intake might result in a 1-pound weight gain every 14–15 days for the typical American.
o Several scientific studies have shown that soft drink calories are directly associated to weight gain, which then becomes a major risk factor for Type 2 Diabetes.
o If you believe that switching to diet soda is the solution, think again. Numerous studies have linked weight growth to diet pop drinking, so even if you’ve cut your calorie intake, you’re still thirsty or hungry. People tend to overeat as a result of this.
o A super-sized populace has resulted from the “Super-Size Me” fad. Obesity and its associated health hazards have now surpassed the dangers associated with smoking cigarettes.
It’s fascinating to note that, despite all of our drinking, scientists estimate that 75 percent of Americans are dehydrated to some degree. Every day, your body needs to replenish 2–3 quarts of water, which is around 12 gallon. If the liquid we drink is high in sugars and other toxins, our liver and bodies need that water to assist detoxify our bodies. Water is unable to reach the remainder of the body’s cells, resulting in moderate dehydration, which has an impact on metabolism and energy levels.
You’ll need odorless, clean water. Water is fat-free, cholesterol-free, sodium-free, and acid-free, with no calories, artificial sweeteners, or colorings. Weight reduction and weight control need a lot of water. Many people believe that water is the most important aspect in losing weight since it affects your general metabolism and helps your body breakdown stored fat. Water has no calories, so you may drink as much as you want without gaining weight, and it also acts as an appetite suppressant.
Develop the habit of getting more fresh water into your body. I was able to do so by discovering a terrific Green Fusion product. It’s a powder that I mix into my water to get all of the nutritional benefits of an organic plant-based diet without the hassle of buying and cooking. Alternatively, squeeze a lemon or lime slice into your water. You may notice that you need to use the restroom more often at first, but your body will adapt. Consider your restroom trips as part of your walking regimen, since water will help you lose weight in the long run. In addition, sufficient hydration helps to alleviate mental confusion and disorientation by reducing joint and muscle soreness, decreasing back pain, improving energy and muscle tone, and reducing joint and muscle soreness.
Anger and Disappointment are keys 3 and 4 respectively.
Let’s look at how your emotions effect your weight whether you’re angry or disappointed:
o The behaviors of 422 workers were studied by researchers at the University of Leeds. People who were anxious ate less vegetables and snacked on more fatty items throughout the day, according to the study. When you’re stressed, your body creates the hormone cortisol, according to the study’s author, Daryl O’Connor, Ph.D. Cortisol makes you want high-calorie meals.
o Pennsylvania State University researchers investigated the impact of loud noise on eating. Those who were unable to turn off the noise ingested twice as many calories as those who were able to do so afterwards.
o According to Cynthia Power’s research, your emotions influence what you eat. When you’re upset or irritated, you’re more likely to go for crunchy items like chips, since chewing provides a physical outlet for the emotion. When you’re lonely, you’re more inclined to eat something filling like cake, popcorn, or spaghetti. When you’re depressed, sweet, creamy meals like chocolate and ice cream are normally your go-to foods since the sugar boosts your energy and attitude.
Even the early journey to work might cause you to get stressed. With a loud, hectic office atmosphere to contend with, you’re in for some major eating. Perhaps you’re a stay-at-home parent who works in a loud preschool. Because of the burden of raising children and preventing the house from becoming a disaster zone, sleep time has turned into food time. How can you turn these feelings that cause you to eat into a healthy habit that distinguishes between actual hunger and emotional hunger?
The majority of individuals have a daily planner with them. As a result, make it a habit to keep a journal for men and a diary for women in your daily planner. (They’re the same, but males find it simpler to look at it as a journal.) Take six minutes when you’re feeling very stressed to write in your journal. People will assume you’re just adding a crucial meeting to your daily schedule. In some ways, you are. You’ve scheduled an appointment to express your feelings, which is an excellent kind of personal treatment. If you’re still hungry after six minutes, go ahead and obtain a small, nutritious snack to satiate your appetite. When most individuals finish their diary post, they realize they don’t need to eat.
Reward Yourself! (Key 4)
Most diets have one overarching feature: denial, which is a negative rather than a constructive approach to weight loss. Is there anybody who doesn’t like receiving a prize? We all like being rewarded. We spend our lives in order to be rewarded. Including incentives in your program might assist to relieve stress.
o Many experts recommend that you consume 10% of your calories from “fun meals.” If you’re following a 1500-calorie diet, that’s 150 calories.
o According to University of Cincinnati studies, a little sugar may help your body deal with stress by lowering the synthesis of glucocorticoid, a stress hormone associated to belly fat storage.
o Choose a snack that includes protein to help decrease the release of sugar into the body, according to experts. Even great if you can mix this with fiber.
Include incentives in your program. If you need a daily incentive, including a favorite snack in your program if it fulfills the protein-to-sugar ratio criterion; the greater the protein and the lower the sugar, the better. If you add some fiber to it, your daily treat will be much greater.
Perhaps you’d want to treat yourself after a long weekend, or perhaps you have a special occasion coming up. Save up your daily points for a weekend getaway or a special occasion. You didn’t acquire weight overnight, but over the course of days, weeks, and years of making specific decisions. It’s critical to give yourself permission to reward yourself. If you’ve saved up 150 calories for your daily reward, you’ll have 900 calories to spend on that weekend day. Enjoy them, and then go back on track the following day to achieve your weight-loss or weight-management goal.
Learning how to implement habits that complement your everyday life is the key to sustainable weight reduction that leads to long-term weight maintenance. Habits that help you make smart judgments that result in a good outcome. I hope that this post has inspired you to think about practical acts that will help you form great habits that will last a lifetime.