Avoid Drastic Changes to Your Eating Habits
You’ve heard it all before — you must eat less and move more to lose weight. While cutting calories and joining a gym are popular ways to start the new year, dieters often regain the pounds that they shed because they set unrealistic goals.
Before you get in line for the treadmill and hop on the exhausting, never-ending diet cycle, consider your body’s biology, which naturally changes over time. Genetics contribute between 40% and 70% of what determines a person’s weight, and the rest is environmental factors like diet, exercise, medications, stress, sleep patterns, and overall lifestyle choices.
Think about your current lifestyle and slowly make changes that you can turn into long-term goals. If you are a person who likes to go to a steakhouse every week and your plan is a vegetarian diet, you’re not likely to maintain that lifestyle for long. Try to avoid overhauling your life significantly.
One simple dietary change is to empty your snack drawer of high-calorie foods like ice cream and chips. Opt for healthier things like seaweed, an apple, or berries. Roasted chickpeas can give you a crunchy and savory feeling as well.
Watch the Clock
Another easy change is to stop eating carbohydrates after 6 p.m. That’s a critical time for the body to store fat. When to stop eating for the night depends on your schedule, but I generally recommend putting away the snacks at least three hours before bedtime.
Beware of Trends That Do More Harm Than Good
You don’t have to spend a lot of money on the latest programs to get the best weight loss results. One fad I would avoid is juicing. Juicing releases sugar from fruits and vegetables and doesn’t actually help us lose weight because we absorb the sugar.
Instead, you can make a protein meal replacement at home using protein powder, any liquid, and up to a cup of fruit. Trendy acai bowls can also have an immense amount of carbs and sugar. Opt for Greek yogurt and fruit instead.
Consider Your Triggers
Psychological barriers can derail any weight loss plan. It’s a good idea to log your food — and the accompanying emotions — to identify triggers for unhealthy eating habits and see if a cognitive behavioral therapist is right for you.
Don’t Rush to the Gym
Everyone heads to the gym on January 1, but the crowds usually dissipate by February as the initial motivation fades. You should think about the steps you can take before joining a gym so your workout program sticks. Watching online videos allows you to set aside time for exercise and learn proper form and technique. Purchasing resistance bands or light weights can also help you get started. Then, you can head to the gym in the spring with a new mindset.
Devise a Rewards System
Celebrating progress can keep you motivated. Try incentivizing yourself with a vacation or a new outfit. I recommend taking pictures of yourself weekly to see how far you’ve come. You may also want to consider a healthy competition among friends or coworkers.
Don’t Be Afraid to Ask for Help
Some people may not be able to reach their goal weight with just diet and exercise. For those patients, we may recommend medications. You’re a candidate if your body mass index is 27 and you have weight-related conditions such as diabetes or high blood pressure, or your BMI is 30, no matter your medical history.
For those who are not achieving optimal success with lifestyle changes or medications, we can also consider bariatric surgery. You may be eligible if you have a BMI of 35 and weight-related conditions such as diabetes or heart disease, or a BMI of 40, regardless of your medical background.
Ask your doctor for a referral to a weight management center, which can determine the appropriate treatment options.
Conclusion
Losing weight is not a quick fix, and it’s essential to set realistic goals and make sustainable lifestyle changes. By avoiding drastic changes, watching the clock, being aware of trendy diets, considering your triggers, not rushing to the gym, devising a rewards system, and being open to asking for help, you can set yourself up for success and maintain your weight loss goals in the long run.
FAQs
Q: How can I identify my triggers for unhealthy eating habits?
A: Keep a food diary and track your emotions to identify patterns and triggers.
Q: What is a realistic goal for weight loss?
A: Aim to lose 1-2 pounds per week for a sustainable weight loss.
Q: Can I get help from a weight management center?
A: Yes, a weight management center can help you determine the best treatment options, including medications, behavioral therapy, and surgery.
Q: What are some healthy snack options?
A: Opt for fruits, vegetables, nuts, and seeds, such as seaweed, apples, and berries.
