I CAN SPEAK TO THIS ISSUE
I have steadily lost weight (body fat) for the last 20 years. At this point, I weigh 178 pounds and I have weighed as much as 240 and more in past times. During the time I was overweight, I was playing tennis or working out regularly. Maybe I thought that allowed me to eat in whatever quantities I desired.
I tried the Dr. Atkins program, Slim-fast, low fat and whatever else was trending. At one point, I decided to only buy food that I knew I didn’t like. (This worked for about a half day).
This post will begin with a few tips that worked well for me and continue with general research apart from that. There will be duplications, since I am sure that what worked for me is not a hidden secret.
My personal tips:
Drink plenty of water before, during and after eating. My goal was (and is) to drink a daily amount of water in ounces to equal one half of my weight in pounds. At 200 pounds, my goal was to consume 100 ounces. Now, my goal is 89 ounces.
Do some deep breathing before starting to eat. This is calming and supports healthier digestion.
Chew slowly and taste the food. Don’t rush through a meal.
Count your calories, but first set a goal for calories to consume per day. My current goal is 1600-1800.
Weigh yourself daily. I have read suggestions not to do this (for fear that we might be disappointed?) but I like to know how I’m doing and if I need to make adjustments.
Eat when your body tells you that you are hungry, not when traditional meals are served. This was not easy, especially in ROTC summer camp. We had about 30 minutes to “get fed” or we didn’t eat.
Burn off calories by playing a sport or working out.
Develop an attitude of eating for health instead of eating to fill up. Like all habits, this takes some work, but it’s worth the trouble.
MY RESEARCH TELLS ME THIS
Balanced diet. Focus on whole, nutrient-dense foods, such as fruit, vegetables, lean protein, whole grains and healthy fats. Control portion sizes to avoid overeating. Limit intake of processed foods, sugary drinks and high calorie snacks.
Regular exercise. Include both aerobic exercise (walking, swimming, running or cycling) and strength training. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity per week, along with at least 2 days of strength training.
Consistent physical activity. Choose exercise that you enjoy, so that you will sustain the activity. Continue to increase the intensity and duration for best results.
Mindful eating. Be aware of emotional triggers for overeating. Pay attention to hunger and fullness cues.
Slow and steady approach. Aim for a gradual and sustainable weight loss of 1-2 pounds per week. Crash diets or severe restrictions are not sustainable and can lead to nutrient deficiencies.
Get adequate sleep. Lack of sleep can disrupt hormonal balance, increasing feelings of hunger and affecting metabolism. 7-9 hours of sleep per night is generally recommended.
Stress management. Chronic stress can contribute to overeating and weight gain. Meditation, yoga and deep breathing are stress-reducing activities.
Support system. Consider involving a friend, family member or support group to encourage accountability. Consult with a health professional or registered dietician for personalized advice.
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8 greens. I have ordered this since a friend made a recommendation. I am often unsure that I eat enough green vegetables. This will help immensely.
Food journal. Track your calories and stay motivated.
Blender. For shakes and smoothies. I use a blender each morning to be sure I get fruits in my diet.
Smart scale. For bodyweight and fat percentage. (Losing fat is far more important than only losing weight).
Fitness tracker smartwatch. Pedometer, monitor of sleep and blood pressure.
FINAL THOUGHTS
As in many other health ventures, weight control is largely dependent upon our developing good habits. After a while, it becomes easy to maintain a healthy weight. Our consistent application of reasonable guidelines becomes automatic.
I have never found a quick fix to healthy weight loss to be workable – or beneficial. Application of healthy principles over a period of time will be successful.
Our bodies are unique and what works for one of us may not work for others. Experimentation is necessary, but remember this – a healthy lifestyle is the key, not a crash diet!
Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.
Stay healthy!
