Take a bite of a donut and you gain a few pounds the next day. That’s the life of a lot of people in the US. Gaining weight feels like an effortless task while losing takes years of effort. Do you relate to this? If yes, then I can understand your desperate calls for at least one weight management way that’s actually effective. And I’m here to help you out.
The truth is that there is no one way that can give you any results. There are many. So you will have to find a combination of ways that suit your weight management journey. If you are ready to make a change, see a doctor online and get guidance for your perfect plan.
In addition to following your weight loss plan, tweak up your habits a little. Incorporate these simple lifestyle habits into your routine and manage your weight effectively.
Never Skip On Breakfast
You may have heard from your elders that breakfast is the most important meal of the day. And that is a fact. Breakfast is needed for body health as well as weight management.
The difference between your dinner and breakfast lowers the body’s glycogen levels. You need them back up to get through the day. A healthy breakfast does this job perfectly. Your also metabolism gets a boost which aids weight loss.
A healthy breakfast of lean protein and fiber helps with weight loss and management too. You feel full for longer and as a result, make healthy food choices throughout the day. Since your hunger is reduced, your calorie intake is also lowered significantly.
Maintain A Proper Sleep Cycle
When on a weight loss journey, lack of sleep can be a major hindrance in achieving positive results. Sleep is very important for overall body health. Not getting the minimum hours can damage your body in irreversible ways.
Irregular sleep cycle disturbs your metabolism. Your hunger increases and you start developing cravings that are often not easy to ignore. This sometimes leads to late-night or ill-timed snacking. That’s a major contributor to weight gain. Your cortisol levels also rise due to lack of sleep which makes the body store energy to go through the day. This also leads to weight gain.
These body changes make your weight loss efforts with diets and rigorous workouts go in vain.
So you may narrow your sleep hours for the new Netflix episodes but your body will show the lack with an unhealthy weight gain.
Manage Portions With Smaller Plates
Every weight loss plan includes an important point about portion control. The idea here is to eat according to need and not desire. This will help cut the calories and thus avoid weight gain due to extra food intake. But portion control depends on an individual’s level of self control. And not all ace this aspect especially the beginners. So here’s an easy way to manage portions- use smaller plates.
Smaller plates trick your mind into thinking that you have a lot on your plate. It works because our mind compares the sizes of the plate and the food and adjust the food intake accordingly. So larger plates and small portion makes you eat more while smaller plates fill up the plate and tricks you to eat less.
So you won’t have to force yourself to stick to smaller portions. You play with your psychology and consume smaller portions while being satisfied.
Practice Mindful Eating
Nowadays, none of us practice mindful eating. Every time we have a plate of food, our eyes and ears are stuck to a phone or TV screen. In fact, snacking while watching a movie is one of the most typical ways of life now. All of this takes away the experience of eating. Plus, lack of mindfulness during meals encourages weight gain in several ways.
When you multitask while eating, you are not mindful of your portions. You do not realize that you are way past your ‘full’ range and are packing on extra calories. The digestion process of your body also slows down which does not allow you to take advantage of the full spectrum of benefits of the food you eat.
So every time you sit down to eat, avoid any distractions and focus only on your meal.
Avoid Snacking After Dinner
When it comes to weight management, late-night snacking is a major culprit. Most of us are guilty of munching on popcorn or a bowl of ice cream in the dead of the night. While it may feel satisfying, it is also the reason for those extra pounds you are so weary of.
Eating after dinner leads to the intake of extra calories that causes a rise in the weight scale. And what do you usually pick as a snack after dinner? A bag of potato chips? Ramen? Or cookies? Have you ever thought of eating carrots or an apple? I don’t think so. Studies also show that late-night snackers are likely to make unhealthy food choices.
So avoid this habit by following a proper sleep cycle or by stuffing your pantry with only healthy options.
Weigh Yourself Regularly
Keeping a regular check on your weight can prove to be a promoter of weight loss. When you are aware of your weight, you are motivated to work harder and keep proper self control in your habits. You consume fewer calories and also adopt better weight loss methods for yourself.
Before your start weighing yourself regularly, remember that weight fluctuates. Even several times in one day. So unless you are easily discouraged with the number on the scales go ahead and incorporate this habit.
Cherish Your Cravings Once A While
Whenever a weight loss journey starts, the first thing that everyone does is restrict themselves to their favorite junk food. In n Out, Chucky Cheeze, Panda Express, everything takes a back seat. It’s good to make healthy food choices but strictly restricting yourself to your favorite food is only going to make the process harder.
You will have extreme cravings which can often cause irritability. Also, the weight loss journey may not remain a pleasant experience either. So treating yourself to your cravings once a while is actually helpful for weight loss. You are more motivated to complete the journey and maintain a healthy mental state. The extra calories also keep your body from adjusting to the calorie reduction and continue to burn fat for weight loss.
When you decide to get back in shape, follow these lifestyle habits to keep the excess weight at bay for good.