Seven Habits for Effective Weight Loss

The idea of “losing weight” isn’t just about looks…it’s about health! Whatever your reasons for attempting to drop excess pounds are, it’s important to know that there’s no such thing as a quick and easy trick to melting the weight away.

Diets are a piece of the puzzle, yes–but everyone’s body is different. You can’t follow a fad diet and just expect results within a few days. Your body also needs proper exercise and physical activity. Don’t think that a few jumping jacks between an unhealthy diet will do the trick, either. Losing weight comes with dedication, time and a whole lot of patience. But adopting good habits will help the process along and leave you feeling healthier than ever.

Here’s where to start:

  • Mindful Eating: To be aware of what you are eating.  Eating slower and chewing food more to savor the taste.
  • Balanced Nutrients: To fuel your body for the events of the day.  Focus on whole foods which have an abundance of vitamins and nutrients.  Consume five servings of fruits and vegetables daily.  Lean beef, skinless chicken, healthy fats and whole grains are also great choices.  All foods in moderation is the key.
  • Physical Activity: To burn calories, we must move at least 150 minutes a week. This also helps increase your metabolism; which in turn, will help burn fat quicker.  There are four types of exercise: aerobic, resistance, balance and flexibility.
  • Portion Control: Using the “plate method”:  Half of the plate should be vegetables or salad, 2/3 of the plate should be protein and 1/3 of the plate should be starch. Measure out foods until you know what a portion looks like. A phone app may also be helpful to track your food.
  • Hydration: You should drink your weight in kilograms for the number of ounces you need a day. Most of the fluids should be consuming water.  When exercising, weigh yourself before and after exercise.  Whatever is the amount of weight lost should be replaced by water.  Exercising more than an hour or if exercising in hot weather then a drink with electrolytes should be used.
  • Sleep: Helps to keep your hormones happy and overeating is curbed. Seven to nine hours a night is recommended.

Stress Management: Hormones fluctuate and cause either an increase or decrease of foods consumed. Try yoga or meditation for stress relief.