It’s not impossible to shed those extra pounds all on your own. In fact, with a few lifestyle changes, anyone can shape their body into a healthy vessel that they can feel confident in.
Losing weight can be a lot harder to do for some people than others and keeping it off can be a whole new challenge all on its own. For everyone, it takes two things to effectively lose and maintain weight in the long run. You need to understand why it is important to maintain a healthy weight and have an honest dedication to the effort you put in.
The health problems that can develop due to being overweight may not be noticeable at first, but minor issues that go unchecked can eventually lead to more serious complications. Here are five ways to lose excess weight that will improve your physical and mental health for the rest of your life.
Change Your Diet
The best diet for losing and maintaining weight is one that focuses on all the parts of the body, and not just your waistline. This doesn’t mean that you have to start eating kale every day, but you do have to stop indulging on pizza and ice cream. There are plenty of beneficial foods that are surprisingly delicious and versatile to use in meals. Instead of concentrating on what kind of foods you have to avoid, make a specific list of everything that you should be eating. Doing this will help you to visualize how many different kinds of food you can still enjoy.
- Fruits and berries
- Fish and seafood
- Lean beef, chicken breasts, and eggs
- Vegetables
- Healthy grains like brown rice and oats
- Nuts and seeds
- Legumes
- Dairy
Plan Meals Ahead of Time
It’s important to maintain a balanced diet and not overindulge in one particular type of food. Plan out multiple options for meals that include a variety of nutrients. Along with your food list, put together a list of go-to meals and snacks that you can quickly choose from. For those who don’t like to cook every day, pre-made meals can be portioned out and saved to be eaten later on in the week.
Get Your Body Moving
It’s well known that exercise and diet go hand-in-hand to successful weight loss. If going to the gym isn’t an option, simple activities like walking or swimming are just as effective. Not only will this help you continuously burn calories, it activates the cardiovascular system. This promotes more blood flow in your body to supply nutrients and oxygen to all of your cells. Good blood flow ensures fully functioning bodily systems that keep you internally balanced for good health.
Be Aware of Stress Triggers
Stress signals your body to release hormones, such as adrenaline and cortisol. High cortisol levels stimulate the appetite and are the reason why so many people fall off the bandwagon with stress-eating. As a lifestyle change, remove yourself from situations or habits that tend to stress you out. Be more mindful of your thoughts and try adding meditation or calming activities to your routine.
Get Some Sleep!
Studies have linked poor sleep to weight gain. The two hormones that are affected by sleep are ghrelin and leptin. Ghrelin is released when your stomach is empty, triggering hunger in an appropriate way. Leptin is released from fat cells and signals the brain to recognize feeling full. When the body is deprived of sleep, more ghrelin is released, causing you to feel hungry and consume more. Give your body the rest it needs to maintain a healthy hormone balance.
Everyone has their own reason for wanting to slim down, but these are the most important things to consider in order to lose weight the healthy way. You will give your body the time it needs to adjust and eventually crave these changes.
