It takes more than simply changing your food and workout routines to lose weight. Devon Golem, a licensed dietician, adds that adjusting your surroundings, actions, and thinking are all important. They all mesh well together. You’ve undoubtedly heard that most guys who successfully overcome obesity ultimately add the weight again. Making a sound, long-term game strategy will improve your chances of keeping the weight off. That’s why these strategies are supported by science.
1 — Have realistic expectations.
Consider your commitments and the outcomes you want to achieve before swearing to never again allow a pork scratching touch your lips. You’ll discover that losing weight takes time, and it seldom occurs at a set pace. Dr. Golem says, “There will be occasions when you notice great progress, and then it will plateau for a while. The level of your motivation will fluctuate as well. Knowing this in advance can reduce your likelihood of giving up after dietary slip-ups or weeks with no results.”
2 — Consider More Than Just Food
You can’t just switch to a new diet without making any other lifestyle adjustments. Dr. Golem asserts that factors like rest, exercise, and stress are all interrelated. “Ignoring one may ruin the others,” the saying goes. One illustration: Research suggests that inadequate sleep (less than seven hours) encourages overeating. The finest outcomes come from actively seeking out methods to better take care of your body in all facets of your life.
3 — Ignore short-term fixes
You must make your healthy modifications become ingrained routines if you want to lose a large amount of weight. You want to reach the stage when eating in this new approach is automatic, advises Dr. Golem. Although it takes some experience, you may position yourself for success by seeing each new dietary adjustment as a long-term one. With this conceptual adjustment, you’ll be able to choose goals that are more likely to stick, such as “I’ll drink green juice for my breakfast every day.”
4 — Develop Just One Habit
Avoid overextending yourself by attempting to establish 20 new behaviors all at once. Dr. Golem advises beginning with just one change, such as consuming two liters of water each day or quitting the 3 p.m. vending machine sprint. You may get frustrated and feel overwhelmed if you try to take on too much too soon. Instead, develop your behaviors gradually like Lego pieces.
5 — Don’t Get Fixated on the Numbers
Reaching an objective weight-loss goal is fantastic, but don’t become too engrossed in the stats (“I shed the first stone!” or “I went down a waist size!”). Dr. Golem advises setting a few arbitrary objectives as well. Do you wish you had more vigor? more freely? When you reach a plateau, focusing on these intangible indicators of weight reduction might help you stay motivated. So maybe you weigh the same as you did the prior week – but getting up for that 6am morning run felt easier than ever before. Dr. Golem says, “it is advantageous to see these fresh emotions as rewards.”
6 — Crowd Out the Junk
Prior to eliminating biscuits and chips from your diet, concentrate on increasing your intake of veggies; Dr. Golem recommends seven to eight portions daily. There is less space to indulge between meals the more you add. Increasing your consumption can also improve your immunity, digestion, and mood.