Do you need to lose weight? Do you dread the thought of a different diet program? You don’t need to be on diets to lose weight. There are many people who are discovering this for themselves and they are the ones who find long term weight loss instead of short term solutions. The key to weight loss is finding the right balance between what you eat, what you think and what activity you do. It’s not about following a perfect plan. It’s impossible to be perfect every day! Finding the right balance will help you reduce your calorie intake, increase your metabolism, and keep self-sabotage at bay. Here are 8 steps to bring more balance to all corners of your life so you can lose weight successfully too.
- Eat more often during the day
Skipping meals or waiting too long between meals can negatively affect your metabolism and lead to overeating later in the day. It is best to eat 3 small meals and 1 to 2 snacks throughout the day. You feel more satisfied and eat less. Schedule a snack or meal every 4-5 hours.
- Watch the portion sizes
Appropriate portion sizes are still quite misunderstood. Most Americans eat 2-3 times the recommended portion sizes. Limit your cereals, cereals, pastas, and rice to ½ – 1 cup servings. Store meat, poultry, and fish in 4-ounce serving sizes. Restaurants are notorious for serving extremely large portions of food. Keep this in mind when you eat out. Eat half of the food on your plate or take the rest home for lunch the next day. Studies show that when people are fed large portions, they eat up to 56% more calories without realizing it. To add insult to injury, our portion sizes are bigger than ever before. Start becoming more aware of the portions you get wherever you are.
3.Eat the right fats
Yes, some fat is important. Omega 3 fatty acids are an important strategy for weight loss success, and yet most Americans don’t eat enough of these healthy fats. Some reports show that these fatty acids can help increase your metabolism. They also prove to be a great mood supporter, and people report significantly less food cravings and triggers to eat when they take in omega-3 fatty acids on a daily basis. This is especially important for all the emotional eaters out there. Omega 3 fatty acids are found in fatty fish such as salmon, mackerel, cod; they are also found in canola oil, walnuts and ground flax seeds.
- Increase fruits and vegetables
Fruits and vegetables are not only packed with important vitamins, minerals and antioxidants, they are also packed with fiber and low in calories. Add 5-8 fruits and vegetables every day. This is one of the most important changes in your diet. When you fill your plate with fruits and vegetables, you eat fewer foods with a higher calorie contentt
- Let’s take a steak dinner for example.
8 ounce steak
Whole baked potato with fixings
½ cup steamed broccoli
- Eat when you are hungry, stop when you are full-
Our body has an innate weight management mechanism. It accomplishes this task by making you feel full when it is time to stop eating. Any time you overeat, you are taking in more calories than your body needs, which will result in weight gain. Begin to become more aware of your internal hunger and satiety (fullness) signals. You will be amazed how often you wait too long to eat and how often you overeat and enter full. It is common for all of us to do this from time to time. However, it’s time to check in with yourself and see how often you fall into these food patterns. Listen to your body, it will tell you when you are physically ready to eat and when you are ready to quit.
- Exercise regularly
I know, this is nothing you haven’t heard of before, but it’s a critical part of weight management. It is important to participate in aerobic and weight-bearing activities on a regular basis. The aerobic exercise helps you burn the fat and weight bearing activity boosts your metabolism. Muscle burns up to 90% more calories than fat. The more muscle mass you have, the more calories you burn in a day. In fact, by adding three to five pounds of muscle mass, you could burn an extra 100-250 calories per day. This combination of aerobic and weight-bearing activity is what really speeds up weight loss.
- Limit sugary
Sugar becomes a big problem for many people who want to lose weight. Not only does it add calories, it also causes insulin spikes that cause you to store more calories as fat, stimulates your appetite, and is a major food trigger for emotional eaters. However, it doesn’t mean you have to do all or nothing. When people try to cut all sugar from their diet, they can become obsessed with sugary foods and end up in a binge. Find the right balance for sugar. Avoid using sugar on a daily basis and instead have some harmless treats every now and then. A small cake at a birthday party or an ice cream with friends is a good way to add sugar now and then to avoid the negative consequences.
- Treat yourself regularly-
Who wants to argue with that ?! The reality is that many people eat for emotional reasons. Food makes us feel good on many levels. The problem arises when food becomes the only coping mechanism your subconscious mind knows. This is why that nasty urge to eat emotionally is so strong. It’s hard to get out. For many people, all they know is food that makes them feel better. When you do other things that make you feel good on a regular basis, such as taking a warm bath, going for a walk, drinking a hot cup of tea then your subconscious mind begins to register these activities as coping mechanisms as well. Over time, this will lessen the constant urge to consume food. You can’t expect a bad day, take a bath and don’t feel like eating. It’s something that you should do regularly and something that you really enjoy so that your subconscious mind starts to recognize it as a new choice.