We’re strong advocates when it comes to having better self-perception of our bodies. But we also know that many cases where losing weight is helpful, even necessary. This is especially true amongst people whose weight already affects their health.
In the United States, obesity continues to affect many people. Nearly 39% of adults in the country suffer from obesity. This, combined with overweight people, brings the count to almost 71% of the population.
It’s for this reason we’ve decided to come up with this list of lifestyle changes to lose weight.
We know that there’s more to excess weight than just the negative views many people have over it. We understand that keeping one’s weight in check can do wonders for the health.
So, check out these seven tips to slim down, keep those extra pounds off, and live a healthier, happier life.
1. Make Sure You Don’t Skimp on Your Zzzs
We had to put this on top of the list for the simple reason of emphasis. Many people fail to achieve their weight loss goals despite dieting and exercising because of lack of sleep. Not to mention that sleeping for only a few hours can damage your physical and psychological well-being.
Sleep is critical to health. After all, it’s during this time when your body repairs itself. Basically, when you lack sleep, you’re taking away your body’s chance to recover from injuries and stress.
Sleep deficiency harms your body in both the short and the long run. It’s also linked to many chronic health conditions, such as diabetes, heart disease, kidney problems, and high blood pressure.
Experts have also found a relationship between sleep and weight. For instance, sleep-deprived people have a higher tendency for late-night snacking. They also found that lack of sleep increases craving for sweets or sugary stuff.
So, as much as you can, try to get those seven to nine hours of sleep. A few changes, such as stopping to look at your screens (whether mobile phone or the TV) at least an hour before going to bed and having a bedtime ritual (think warm bath or reading) can already help.
2. Balancing and Portioning
To shed pounds and keep it off, it’s time you get on the balancing and portioning bandwagon. Weight loss is as much as watching how much you eat as watching what exactly you eat.
Indeed, it’s obvious that smaller portions have far fewer calories than the bigger ones. But what a lot of people don’t realize is just how big a difference those larger plates have over the tinier ones.
Here’s something to put things in perspective:
One cup of boiled rice contains about 200 calories. That’s already a somewhat considerable amount. But you don’t eat rice on its own, do you?
Let’s say you pair this up with beef stew and vegetables. A cup of this has about another 200 calories. Add them together, and you have 400 calories.
So, just a half cup increase in both means an additional 200 calories! If you keep doing this for lunch and dinner, you’re looking at 400 extra every day. That’s 2,800 weekly.
Here’s where things get more difficult. To lose even just a pound of weight, you need to shave off 1,500 calories from your weekly intake. But with that 2,800 of additional calories, you need to drop your intake twice less to just maintain your weight.
As you can see, just a small increase in your food portions can already make a difference. You don’t have to starve yourself, but you should avoid those sneaky grabs you make from the plate.
3. Positive Thinking Is Your Best Friend
It’s hard to stay motivated as you try to get rid of those extra numbers on the weighing scale. But having willpower is important, not to mention totally doable.
The right mindset can get you through those days when all you want is to start feasting on snacks.
For instance, rather than thinking of those unhealthy food options, put your focus on healthier ones. There are many alternative snacks that can fill you up and curb your pangs. There’s banana for instance, which can also help improve your mood.
4. Recognize and Accept Help
A lot of people feel embarrassed when it comes to their weight. And the fact that many are too easy to ‘fat shame’ makes things worse. This rude, discriminatory behavior actually makes the subjects gain more weight than lose it.
It’s also the reason many overweight and obese individuals just choose to hide and shy away from crowds. And why rather than getting help as already needed, they don’t.
The good news is, there are weight loss experts, such as in this Los Angeles sauna bar, specializing in helping people achieve their health and fitness goals. They’re the kind of pros you want to seek help from. They’re compassionate, understanding, and patient.
With their help, you don’t have to fear discrimination or feel embarrassed. You just need to accept that you need help, and from there, take it one day at a time.
5. Talk to Yourself More
Just as important as outside help is inner help. Make it a habit to talk to yourself and give yourself a pep talk. It’ll come as a surprise that when you give yourself credit, you’ll feel more inclined to reach your goals.
A good idea is to keep a journal. Write about what you’ve eaten for the day, and what you did to stop yourself from reaching too many times into the cookie jar. And don’t forget to congratulate yourself!
It also helps to take note of your progress. Seeing your progress in writing can do wonders to your motivation and willpower. This can even serve as a reminder that you have achievable weight loss goals, especially during times you hit a plateau.
Lifestyle Changes to Lose Weight Start with a Change in Your Body Perception
Losing weight is hard, but keeping it off is harder. It’s for this reason that a lot of people give up right away.
Just remember this: The success of your lifestyle changes to lose weight has a lot to do with your body perception. How you perceive your body is critical to the success of your weight loss goals. It’s more of keeping it healthy and fully-functional than just aesthetics.
Want more useful and helpful articles like this? Visit our blog then! It’s a haven for health and lifestyle tips and tricks that’ll help you improve many aspects of your life.