Are you trying every single approach to manage your weight, but not finding one that works to keep the weight off? Do you find that it’s tough to lose, or that after you lose, the weight just creeps back up? Well, you are definitely not alone. There are tons of products available that are aimed at weight loss, but sometimes, the key is in your lifestyle.
Watch the video for more, or just keep reading!
Besides knowing the basics of weight management, it is important to know what other factors affect your weight that may be setting you up for an unreasonable struggle with your weight. Here’s a list of 4 key issues that commonly undermine our efforts to control our weight, and what you can do about them.
Diet
Healthy eating features a variety of healthy foods. If you are already eating healthfully, keep in mind some of the secret pitfalls:
- Eat when you are not hungry: If you're tempted to eat when you're not hungry, find a distraction.
- Skip meals: In a rush? Don't skip meals, especially breakfast. If you're in a hurry, grab a piece of fruit, some nuts, or a piece of whole wheat bread on the way out the door.
- Avoid a category of food: You may have heard that avoiding carbs altogether is a good way to lose weight, or cutting all fat out of the diet. Sure, this may provide some quick weight loss, but it doesn’t work for everyone. Also, it will shock the body and metabolism, and will not provide you with weight loss that lasts. Try eating in moderation, instead.
- Make concessions: You may have a healthy diet most of the time, but every now and then we like to cheat a little. That’s ok, but be mindful of how often you do it. A little cream in your coffee today can easily become part of your normal routine. Did you find a low-calorie, ‘less-bad-for-you’ ice cream? Great! Just don’t go overboard - don’t make it a part of your regular shopping list, and don’t eat the whole pint. Remember, it is still a treat.
- Not adding it all up: Eating a special meal on Friday, a treat with friends on Sunday, and not having enough vegetables in your diet on Monday and Tuesday are all little things that add up. Try to think about your entire day, and your week that past and week ahead. If there’s a special event coming, try to be on good behavior throughout the week.
- Eat the wrong things when you’re hungry: Did you already eat a meal, but you still feel hungry? Before you grab some munchies, think about why you might still be hungry: was the meal low fiber, missing vegetables, carbs, or protein, or did you not drink enough water? If your answer is yes to any of those, then try to fill your body with what is missing, not just what is around you.
Whether your diet is wonderful already, or needs some help, there are a few quick guidelines to always follow. Ask your health coach or Dietitian to help find solutions that work for you, and read this article to learn more about dietary habits that help you lose weight.
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Takeaways
Having a healthy lifestyle is wonderful for your overall health, but the main habit that helps put everything into place and make your weight goals achievable is your routine. If you have a regular routine for eating at similar times, waking and sleeping at similar times, and daily habits aimed at physical activity and helping you keep stress in-check, then your weight will naturally fall into a maintaining or losing pattern. Gradually, you may still need to adjust your routine to keep losing weight, especially if you hit a weight plateau. Watch our other videos, and read our other articles about how exercise, sleep, and stress affect weight, and most importantly, talk to your health coach or Dietitian for ways to get out of a weight plateau.