Tips for Health Weight Loss
In my experience, people tend to make weight loss more complicated than it has to be.
Here are some simple general principles to follow that that can help you to achieve your ideal weight:
Keep your diet simple
Stick to the basics of a healthy meal:
1. A protein– e.g. Meat, poultry or fish
2. Load up on non-starchy vegetables, including root
vegetables such as sweet potatoes
3. Snack on fruit and nuts
4. Eat healthy fats from avocados, nuts, coconut oil, olive oil and butter
5. Don’t eat refined/processed foods
Don’t starve yourself
When you deprive your body of the calories and nutrients it needs this causes stress and the release of stress hormones such as cortisol, which has been shown to adversely affect weight loss. In addition, decreasing your caloric intake too much, lowers your resting metabolic rate which can stall weight loss.
Calories are part of the picture, but when it comes to weight loss, under eating can be just as problematic as overeating as it can slow down your metabolism.
Focus on eating healthy meals that are satisfying without counting calories.
Eat enough carbohydrates to support your level of activity
One’s response to Carbohydrates is highly individual. While some people do well restricting carbohydrates, others become irritable and fatigued.
The volume and intensity of exercise a person does, as well as their general activity level, can serve as a guide for matching carbohydrate consumption.
A mismatch can not only stall your weight loss, but can also lead to fatigue and muscle
Drink more water- A lot more
Excessive water consumption has been shown to be a cost-effective way to help with weight loss, according to a study in the Journal of Natural Science, Biology and Medicine. The study looked at the effect of drinking 1.5 L of water, over and above the usual intake.
Move it to lose it
As mentioned in prior blogs, sitting too much can reduce the benefits of an exercise program, inhibit weight loss and increase your risk for many diseases.
Aside from daily exercise, there are a number of different ways to increase your movement throughout the day, e.g. fidgeting, parking farther away, getting up every hour, getting a standing work stations, brief walks during breaks and lunch, and taking the stairs to name a few.
Smart exercise is better than more exercise
While steady state cardio (e.g. spending 30 minutes or more on the treadmill, bike or elliptical in the “fat burning zone”) has some general health benefits, efficient fat loss is not one of them. High intensity interval training and resistance training stimulate your metabolism , while at the same time increase lean body mass. These forms of exercise have been shown to be smarter ways to burn fat.
This is a lifestyle, not just diet and exercise
People often think that its a numbers game, i.e. manipulation calories in and out. The fact is there’s a lot more to losing weight and keeping it off than just diet and
Poor sleep hygiene is often overlooked. Sleep deprivation can make you hungrier and elevate your level of stress hormones, causing you to eat more and store more fat.
Managing your daily stress using mind-body techniques like meditation or yoga are essential. If you don’t resonate with these activities, go for a walk in a peaceful area as an active form of meditation.
Weekly meal and exercise planning can help you to proactively make good choices and help you to monitor your diet and activity level.
Create your own support
Lifestyle changes can be daunting. Connecting with friends and family has been shown to help with weight loss and it increases compliance with starting a new program.
Getting a workout or walking partner is also a good strategy.
The conventional approach to losing weight tends to be mechanistic and oversimplified. If you have read this far, it is likely that this route hasn’t worked for you. If that’s the case, it’s time to take a holistic approach.