Introduction
People may have a variety of reasons for losing weight, but whatever the reason is, it is important that it is done in a healthy and sustainable way. A healthy and sustainable weight loss plan will not only improve your overall health, but it is for the long term and is realistic. It is something you can keep up with and incorporate into your daily life. Everybody’s body has different needs so no one plan will work for everyone, but sustainability is very important in keeping weight off for anyone.
Three Foundations
Before getting into your weight loss plan, you need a good foundation to begin. Sleep, stress management, and a positive mindset are three foundations you should have a good hold of before delving into your weight loss journey. These three basics will make your journey a more sustainable and enjoyable one. Remember, progress is not linear, as long as you are moving, pushing and putting in effort, you are succeeding!
Foundation #1: Sleep
Sleep is important for our overall health. It is a time for our body to repair itself and process what we have learned throughout the day. It also has a role in the upkeep of our metabolism, which is important for weight loss. Our metabolism is in charge of burning calories even when we are at rest, amongst other important processes that maintain homeostasis. With poor sleep not only will our overall health suffer, but so will our metabolism.
Studies have shown that less sleep can negatively affect your metabolism, thus, affecting your ability to burn calories. Poor sleep can also lead to increased appetite and cravings of higher carbohydrate foods that satisfy emotional needs instead of meeting our physical needs. A lot of this time, this falls under the category of junk food like burgers, pizza, ice cream, and fries. In moderation, these are fine to eat, but when your body is craving these types of foods every day, that can become difficult to manage. It is recommended that adults get at least 8 hours of sleep. Everybody is different so this number may change from person to person, but make sure to prioritize your sleep time!
Foundation #2: Stress Management
Stressors are found in our everyday lives from traffic, to train delays, heavy workloads or simply spilling coffee on your favorite white shirt. These stressors can also be much more significant such as relationship issues, self image issues, financial issues and so many more. No matter how big or small these stressors are, they add up and over time can start to affect you not only on an emotional level, but a physical one. Stress can have a negative effect on your health and lead to problems such as high blood pressure, heart disease, stroke, diabetes and obesity all of which can become hurdles in your health journey. Studies have also shown that stress can lead to abnormal food intake and fat storage, thus leading to possible weight gain.
Since you can’t always escape stress, the next option is to accept it and find a way to work with it. Activities such as yoga and mindfulness can go a long way. If you can’t do yoga at a studio, try it at home on YouTube. Even just 10 minutes to yourself can be helpful. For mindfulness, start when you wake up and set the tone for the rest of your day. Be fully present and aware of where you are, what you are doing and what you want to do. Keeping a journal to keep track of your stressors, how you react and what helps you center yourself can be helpful. In a pinch, just take a few moments to take some calming deep breaths to reset.
Foundation #3: Mindset
Your mindset going into a weight management journey can affect the path you take. A positive mindset will help you look at challenges in a different light and could help you feel more motivated. Obstacles become a good thing because they serve as a source of learning and growth. No failure can be a true failure, only a learning experience. Positive reappraisal of a situation can make a big difference in your health journey. Keeping a gratitude journal and being mindful can help in keeping a positive mindset.
What’s Next?: Setting Your Goal for Sustainable Weight Loss
You have your basics down and your foundation is ready to support your journey, now what? In order to continue your journey you need to set a goal so you have a clear path. Ask yourself questions such as: Why do I want to lose weight? What is my goal weight? How do I want to do this? What in my lifestyle do I want to change? What do I want to keep? Is all of this realistic for me? These are just a few questions you can ask yourself, but dig deep and make sure whatever you do is for YOU.
Food and Exercise!
Now that you have your foundation and goals set, you can start thinking about what food you’ll add to your diet and what food you might want to cut out. In order to lose weight, you must be in a calorie deficit. Although diet and exercise are both important for weight loss, being in a calorie deficit is more easily managed through what you eat. Prioritizing foods high in protein can help boost your metabolism and can aid in losing weight.
Try foods like lean meats, seafood, beans, soy, low fat dairy and eggs. You don’t need to be a chef to create your perfect meal. An example of a protein rich dish could be cooked salmon alongside chickpeas and some vegetables. For breakfast, try scrambled eggs alongside avocado and a protein rich smoothie. Keeping track of what you eat could also be helpful. Remember, since you will be in a calorie deficit, portions are important. This does not mean you have to cut out certain foods forever, but be mindful of what you are eating and how much. It could be helpful to keep track and write down your food and their portions. Remember, choose foods that you like and that you can incorporate into your lifestyle. Make your routine realistic and make it you.
As for exercise, just like food, add ones that you like and can keep up with. Choose exercises that you can do and are likely to stick with. Choose an area you would like to do these at. It could be at a gym or at home. Choose the frequency – do you want to do this twice a week? Four times a week? You can also incorporate more walking into your routine if you want to start with something easy. The general recommendation is 7,000 to 10,000 steps. Write all of this down to help you keep track. Once you have all these points figured out, you’ll be one step closer to your weight loss journey!
Conclusion
Sustainable weight loss is about creating lasting habits that support your overall well-being. Prioritize sleep, manage stress, and maintain a positive mindset. Set realistic goals, choose enjoyable foods and exercises, and remember: progress, not perfection, is key. Start your journey today and embrace a healthier, happier you! Remember, at The Difference, we believe that a holistic approach includes sustainable weight management. Click here to find out more about The Difference.