You can feel it starting to happen again; all your best laid weight-loss plans seem to be spiraling out of control. Never fear! If you’re worried about meeting your goals, you can help yourself out with just a few extra steps to check yourself before you lose any progress. Slimming down to the weight you want isn’t going to occur overnight, though. You’ll need to stick with your plans rather than relying on some (probably fake or unhealthy) quick fix. Let’s get started:
There’s sugar involved, isn’t there…
You probably know this already, but sugar is bad for you. What you might not know is just how ubiquitous sugar has become in your available food options. Candy and soda are obvious cuts you can make to improve your weight loss, but you should avoid foods labelled as “low fat” as well. Fat adds flavor to food. Taking fat out may create some health benefits, but it also leaves whatever product it was in tasting bland. Companies make up for this tastelessness by replacing the fat with sugar, basically nullifying any weight loss that eating the food might have created.
You should still eat fruit, despite the sugar. Avoid low-fat and processed foods, candy, soda and desserts unless it’s your Cheat Half-Day.
Water, water everywhere
As stated in numerous places, water and weight loss are a natural pair. Water not only provides a nutrient your body requires to function properly, it also takes the place of any unhealthy beverages you might have had otherwise. Maintain water as your primary beverage and you can improve your BMI and even curb your appetite. In fact, if you have with between-meal snacking, water can help you stave off the urges while also helping you keep from gorging yourself once mealtime rolls around. It’s even possible that you are mistaking hunger for dehydration, meaning water will give what your body is really craving.
According to the Institute of Medicine, men should be drinking 100 ounces of water per day. Women should drink about 72 ounces. These numbers are more like guidelines than hard-and-fast rules. If you’ve worked out today, you may want more. If you’ve been primarily sedentary, you might need a little less. Regardless, you should always drink as much as what helps relieve your thirst.
Examine your sleep
Without enough sleep your body cannot function efficiently. Sleep deprivation can lead to weight gain or hamper your ability to lose it, partially sabotaging all the good work you’ve done in the gym. Take a look at your overall sleeping habits from week to week to see when and why you might not be getting your 8 (or at least 7) hours of sleep each night. Naps can help to an extent, but not as much as most people would like to think. The best thing you can do is likely to learn and practice proper sleep hygiene, which can help you fall asleep quickly and more easily as well as improve the recuperative properties of the sleep you are actually getting.
Take yourself off the “diet”
Thinking of a diet as “a temporary meal plan designed for temporary weight loss” is a big reason why so many diets don’t succeed. You need to work on maintaining a healthy lifestyle. Switching over to healthy foods won’t make much difference if you don’t make those foods your default meals rather than some well-meaning aberration.
Part of starting a healthy lifestyle involves asserting more control over the foods that you make available for yourself, and this often means making more of your own meals. While it’s not an absolute requirement for weight loss, making your own breakfast, lunch and dinner allows you to concentrate on making the food you like in the proper portions and without any sugary sauces or other add-ons frequently found in a restaurant meal.
Take your weight loss to the streets
Whether you need to join a gym or not, you should definitely get out of the house and be active. Exercise can play a key role in weight loss. Cardio exercise, i.e., exercises that increase your heart rate, are a crucial part of proper weight loss, but they aren’t the only thing you should do. Resistance training also helps you work off calories while also helping improve your resting metabolism, meaning you burn more calories throughout the day.
While managing a fitness plan can be tough, it’s worth pointing out that the Olumia Life app houses a robust, customizable fitness plan (as well as sleep and nutrition ones) which allow you to avoid the secretarial work and focus on getting healthier.
Connect with us to discuss how Olumia Life can benefit you and your practice. Physicians may contact our Olumia Life project lead, Steven Willey MD.Connect with Us
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