3 Quick Strategies For Sustained Weight Loss:
- Eat mindfully. You’ve probably heard this before, but it’s worth repeating: you need to be aware of what and how much you eat. The benefits of mindful eating are many, including reduced stress levels and weight loss! If you can learn how to eat mindfully on a daily basis, you will be more likely to make healthy choices while also reducing food cravings and overeating.
- Get adequate sleep. While this may seem like a strange suggestion for sustained weight loss, research has shown that lack of sleep leads to increased hunger levels as well as decreased metabolism rates (meaning your body burns calories more slowly). So if you’re not getting enough shut-eye every night (which is recommended), try going to bed earlier or taking naps during the day until you improve your sleeping habits—and watch the pounds melt away!
- Keep a food journal or diary of your eating habits for at least 2-3 weeks so that it becomes easier for an expert dietician like myself at Balanced Nutrition Services Incorporated in Toronto Ontario Canada where I live 🙂
Eating mindfully involves paying attention to your food. Instead of eating while watching TV, driving, or reading the newspaper, you should put down your phone and focus on the taste of what’s in front of you.
This is one of the most basic strategies for sustained weight loss because it’s so easy to do—and yet how often do we actually pay attention to what we’re doing when we eat? In fact, many people go through life with their forks in hand as they talk on cell phones and carry on conversations with friends or co-workers at their desks. This type of multitasking can be distracting and harmful for more than just our waistlines: It can also lead to poor decision-making about food choices!
Get adequate sleep.
Sleeping is important for many reasons, including metabolism and weight loss. A study published in the journal Frontiers in Public Health found that sleep deprivation can make you more likely to overeat, eat unhealthy foods and eat more calories overall. When you don’t get enough shut-eye, your body releases hormones that control appetite and hunger cues — which means it becomes much harder for you to tell when you’re full.
A healthy amount of sleep varies from person to person (and even within each individual), but general guidelines include:
- 7-9 hours per night if you’re younger than 65; 6-8 hours if over 65 years old
- 8 hours per night if pregnant or breastfeeding
Keep a food journal.
A food journal is a great way to track what you eat, but it can do so much more than that. By keeping a log of your daily meals, you’ll be able to better identify patterns in your eating habits and see how certain foods affect your body. Research shows that people who keep food journals are less likely to binge eat or become obese than those who don’t keep one.
It’s also important for accountability (and therefore weight loss) because it helps ensure that recording everything won’t become an afterthought. If you’re serious about staying on track with healthy eating and exercise habits, keeping a realistic log will help keep them top-of-mind throughout the day—and not just when they’re most convenient!
You should also consider writing down what triggers specific emotions when making decisions about food choices so that if something causes you stress or anger while eating then maybe try tackling those emotions before going straight towards grabbing an ice cream cone instead!
It’s important to have a plan for sustained weight loss in place before you start to lose weight.
You will not lose weight if you do not have a plan. You will lose weight if you have a plan. You will also lose weight if you are consistent, but this is the most difficult part of losing weight because we are all human beings subject to the same struggles as everyone else: temptation, cravings, and stress.
To help with these issues and make your journey easier and more effective: keep your goals realistic; track your progress regularly; don’t give up!