Most of us wish we could eat what we like and still lose weight. This post is to tell you it is possible! Long lasting weight loss is not about dieting. It's about making it your lifestyle. Follow these 5 steps and observe the change!
1. Drink water
Most of us confuse hunger with thirst! We think we're hungry, but in fact we are just thirsty. Try to drink a cup of water the next time you feel hungry, or crave something sweet or junky! Even a little bit dehydration can affect your metabolism.
2. Have breakfast
When you have breakfast and eat frequent snacks during the day, the body starts burning early. This affects your food choices throughout the day and it is very unlikely to crave the wrong foods. The type of breakfast also makes a difference. When you choose protein over sugars for breakfast and eat frequent snacks that are not high in sugars, your blood sugar level is maintained. A breakfast that is high in sugars will lead to a sudden spike of blood sugar which might give you temporary energy. However, after a few hours, you will lose the energy and feel fatigued. You will also be more likely to search for instant (usually unhealthy) energy boosters. This is how it affects your food choices during the day.
3. Choose healthy fats
Fats are very important to all the cells in your body. Contrary to the popular belief that fat is your enemy, healthy fats actually support your healthy weight loss journey. Having nuts/seeds, olive oil, avocados and fish in moderate amounts keeps you energized and is optimal for good skin, hair, nails, and prevention of serious diseases.
4. Choose better carbohydrates
Replacing refined carbohydrates with whole grains, legumes, nuts and fruits/vegetables maintains the blood sugar levels. The fibers in these foods makes the absorption slower which avoids the sudden increase in blood sugar. By choosing the right carbohydrates, you are also giving your body a supply of vitamins and minerals that supports its functions. The antioxidants in these foods also prevents many diseases and prevents chronic inflammation that could be a big reason for not losing weight.
You can read my article on chronic inflammation here
5. Exercise and sleep well
Incorporating physical activity throughout the day will give you a much greater effect than exercising just once. Taking the stairs instead of the elevator, walking every time you get a chance or squatting for office breaks. Exercising frequently is great for your metabolism.
Sleeping well is the best thing you can do for weight loss. Give sleep a priority. It is as important as what you eat and how you exercise. Lack of sleep contributes to weight gain in several ways. It disturbs the circadian rhythm and affects hormones that are responsible for regulating hunger (leptin and ghrelin). It also leads to fatigue and low metabolism which affects your food choices throughout the day, causing you to seek quick energy fixes.
Start being aware of what you eat and why you eat it. It's about avoiding the triggers that lead you to make the wrong choices. Everyone has different triggers. Sometimes they are physical, other times emotional. By knowing your triggers and trying to avoid them, you will be fixing the core of the problem.
