Sometimes you stick to your diet and exercise program but the scale stops moving down. If you want to start losing weight again, these are some changes you can make in the way you eat and other lifestyle choices.
Check Out Your Diet
1. Spot hidden calories.
It’s easy to lose track of how many calories you’re really consuming. Try keeping a journal so you know how often you take second helpings or snack straight out of the refrigerator.
2. Measure your portions.
You can enjoy the foods you love as long as you keep the portions under control. Learn easy ways to identify a sensible serving. Four ounces of meat is about the size of your fist. It takes about twenty five almonds to make an ounce.
3. Slow down.
Leisurely dining will help you consume fewer calories and enjoy them more. Sit down for meals. Put your fork on the table while you chew each mouthful. Give your brain a chance to tell you when you’re full.
4. Ban certain foods.
Many people have food sensitivities that can cause bloating and weight gain. Try taking a week off from wheat or dairy products to see if it makes a difference.
5. Start with a nutritious breakfast.
Breakfast really is the most important meal of the day. A bean burrito or yogurt and cereal may help you eat less later on.
6. Eat more produce.
Fill up on low calorie vegetables and fruits. They have important nutrients your body needs and the fiber fights hunger pangs. Aim for at least seven servings daily.
7. Drink more water.
Your body may be retaining water if you fail to drink enough. Get a refillable steel bottle you can carry around everywhere.
8. Monitor your protein intake.
Compared to carbohydrates and fat, your body works harder to digest protein. That means you burn more calories. Put a little soy or meat in each meal and snack.
Check Out Other Lifestyle Choices
1. Exercise more.
Thirty minutes of daily exercise can help you maintain any body weight. If you want to shed more pounds, gradually add on a few minutes at a time.
2. Vary your workout.
Our bodies adapt quickly to any repetitive activity, so that daily treadmill run winds up requiring less energy over time. Use interval training and a variety of workouts to introduce new challenges.
3. Build up your muscle mass.
Increasing your ratio of muscle to fat speeds up your metabolism. Train for strength with weights or a Pilate’s class.
4. Manage stress.
Unpleasant life events can trigger emotional eating and higher levels of stress hormones. Find a remedy that works for you, like meditation, warm baths or listening to instrumental music.
5. Get adequate sleep.
Lack of sleep can make you heavier. A full eight hours a night improves digestion and helps keep you trim. Brief naps are great for increasing your total sleep time.
6. Cut back on alcohol.
Remember to count the calories in cocktails. Start happy hour with one drink and then switch to water. Trade in your usual Margarita for a slimmer Bloody Mary.
7. Cultivate a healthy body image.
If you’re constantly struggling to reach a certain weight, it could mean that you’ve set your sights too low. You may be healthier accepting a larger dress size rather than pursuing an artificial ideal.
If your weight loss has stalled, give your diet and daily habits the once over to figure out how to get back on track. If you need more help, talk with your doctor to rule out any underlying medical condition and create a plan you can stick with for life.
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy.
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices):
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Here are some basic dumbbells/free weights that I recommend to everyone:
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling:
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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