You’ve gotten off to a fantastic start with your diet, what with all the healthy substitutions you’ve made and the renewed vigor with which you’ve been approaching your workouts. The remaining few pounds won’t budge now that you’ve reached your weight-loss target.
Yo-yo dieting is harmful and irritating, whether you have an all-or-nothing eating pattern or can’t maintain beneficial lifestyle adjustments.
Cookie cutter programs
Looking at things from a bird’s eye, standard diet plans don’t add up. When we stick to a pre-made diet plan, we accept general broad suggestions and trust that they will suit our requirements. Human bodies are biologically and chemically complex. There is no such thing as a universally applicable set of dietary recommendations.
Weight gain/weight loss roller coaster
If you’ve ever attempted weight loss, you probably saw some initial progress but could not maintain it. You may have assured yourself that if you act things differently next time, you won’t regain the weight. So you give it another go, and this time, you succeed.
But as time passes, you notice that your clothing is becoming tighter again, and the scale creeps upwards. You can tell yourself, “From tomorrow on; I’m not eating any more carbohydrates.” You’ve decided to give the gym another go next week. And this never-ending round persists.
Emotional eating (stress eating)
Overeating due to stress or other emotional states is common. Some of the many possible extrinsic causes of emotional eating are:
• anxiety about money and stress at work
• concerns about health
• Difficulties in a Relationship
People who diet are more prone to eat emotionally.
Alternative internal factors might be
• absence of self-awareness (realizing how you feel)
• depression (lack of ability to understand, process, or describe emotions)
• dysfunctional management of emotions (inability to manage emotions)
• stress axis in the hypothalamus, pituitary, and adrenal (HPA) that has been flipped
(under-active cortisol response to stress)
Being “on track” & “off track” with dieting
It’s a tricky issue, and many factors might lead someone to continually give up on a diet or stray from their healthy eating goals.
Changing your mentality is the key to achieving lasting healthy lifestyle changes. I believe that many people’s failure to address their negative self-talk is at the root of their inability to achieve their weight loss goals.
Customized success plan
A healthy weight loss requires following a well-planned diet. Get enough calories and nutrients to fuel your workouts and daily activities. Maintaining balance is crucial to weight reduction and maintenance.
Choose a diet that includes all the nutrients you must repair and develop muscle and fuel for the day.
Few individuals can maintain a healthy weight, according to popular thinking. According to research, only 20% of overweight persons lose at least 10% of their initial body weight and maintain that drop for at least a year.
It’s evident that the most successful individuals have maintained their weight loss for more than a year, but utilizing this cutoff would promote investigations into what helps people who have maintained the weight off for a year keep it off for longer.
A sustainable lifestyle that lasts
Fossil fuels and chemical fertilizers are vital to food production, processing, packing, and transportation. These are toxic to humans and the environment.
Ecologically healthy food systems create and renew their resources. Farmers may boost food lifetime by limiting pesticide use and treating animals properly. By choosing locally farmed goods, customers may reduce the environmental impact of the food chain.
Maintaining a balanced diet in today’s fast-paced and ever-changing society may be challenging. We can all relate to that emotion.
Simply sorting through the many healthy diet options to find the one that’s right for you may be daunting.
However, there are still challenges associated with sticking to a healthy eating pattern or diet daily once you’ve settled on a meal plan.
Although it may seem impossible at times, maintaining a balanced diet is attainable and does not need giving up any of your favorite foods.
Eating healthily may be simplified with the help of a plethora of free and easy-to-implement strategies.
Acknowledge your physical self: We are lucky to have a wide variety of foods from which to pick; nevertheless, if you have a strong aversion to a particular dish, you shouldn’t force yourself to consume it. Doing so might cause internal organs to get squished, leading to mental confusion. Enjoy your food and make wise decisions.
Be Moderate: The precise definition of a balanced diet includes eating from each of the major food categories daily. Unless you have food allergies or other therapeutic issues, your dietitian or doctor will likely recommend that you consume all the food categories every day. If you don’t have a medical need, don’t cut off carbohydrates or dairy. Take care of your body like a temple by feeding it healthful foods.
Get familiar with your food: Find your healthy eating style and build it up over time with the help of the “My Plate” app. The importance of eating a balanced diet is discussed now and in the long run.
- Include fruits and vegetables on half of your plates. Incorporate a range of
- Mix up your protein intake.
- Replace your low-fat milk or yogurt with fat-free alternatives.
Follow the seasons and avoid searching for “healthy” foods that were earlier labeled as “fancy” by a friend. Consider the practicality of just eating seasonal fruits and vegetables. To avoid food poisoning, stay away from veggies kept in the fridge. When the environments we live in change, so does our body. Since Mother Nature was so kind, we now have the ideal harvest at the perfect time. So, consume what’s in season and readily accessible in the market.
Be Hydrated: Hydration is frequently overlooked throughout daily duties. Keep a bottle of water next to you at all times while working. The water bottle may be flavored with cucumber or mint leaves. It has the potential to restore your energy and vitality.
TIPS TO HELP YOU SLEEP
• Practice regular sleep rhythms–go to bed and wake up at the same time each day
• No TV in the bedroom(try to keep all technology in a different room including phones)
• Create an aesthetic environment in your bedroom that encourages sleep ie. serene, restful colors and no clutter (try to keep family photos in a different room too)
• Create total darkness and quiet–consider using eye shades and earplugs
• Avoid caffeine or reduce it after noon—it may make sleeprestless and worse
• Avoid alcohol—it may aid sleep but makes your sleep interrupted and of poor quality
•Get regular exposure to daylight for at least 20 minutes daily. The light from the sun enters your eyes and triggers your brain to release specific chemicals and hormones like melatonin that are vital to healthy sleep, mood, and aging
• Eat no later than two hours before bed—eating a heavy meal prior to bed will lead to a bad night’s sleep and will impede the body’s overnight detoxification process
• Write your worries down. During your Power Down Hour, write down what is causing you anxiety and make plans for what you can do the next day to reduce your worry. It will free up your mind and energy to move into deep and restful sleep
• Take a hot salt or aromatherapy bath. Raising your body temperature before bed helps to induce sleep. A hot bath relaxes muscles and reduces physical tension. Add1/2-1 cup Epsom salt (magnesium sulfate) and 1/2 -1 cup baking soda (sodium bicarbonate) to your bathfor asleep inducing effect
• Get a massage, stretch or have good sex before bed
• Warm your tummy with a hot water bottle, which raises your core temperature.
•Avoid medications that interfere with sleep. These include sedatives (used to treat insomnia, but ultimately lead to dependence and disruption of normal sleep rhythms), antihistamines, stimulants, cold meds, steroids,headache medication containing caffeine
• Listen to relaxing music, white noise or ocean sounds to help you sleep
NOTE: If you experience excessive daytime sleepiness, fatigue, snoring, and have been seen to stop breathing in the middle of the night by your spouse or partner, then consider getting tested for a sleep disorder such as sleep apnea
Do you ever open the fridge and say to yourself…
” I don’t know what to eat?”
- Diets can have us feeling so lost on what we should and shouldn’t eat.
- Low carbs, no carbs, a few carbs?!
Do you want to clarify EXACTLY what will help you drop a few pounds before the holidays? (yes, there’s still time!)
My 5 Day” WHAT TO EAT” Challenge will clarify what foods are best for your unique body.
Get the downloads to set up your success:
- What to Eat Cheat Sheet
- Best Foods to Maximum Fat Loss
Find Out the 5 Simple Steps to follow that will jumpstart your weight goals and give you complete clarity on “WHAT TO EAT.”
See you there!
Sabotage Can Come From Two Directions:
- The behavior of your friends, coworkers, colleagues, and family
- Your own inner rebellion.
Sometimes, other people that watch you venture into this healthier lifestyle may make comments about it or they may rebel against you.
You may notice that some people who are close to you feel threatened when you embark on this kind of journey and they may even tempt you with food and activities that you are trying to move away from.
Sometimes, you may feel guilty that they feel threatened (it’s NOT your fault that they feel bad) and sabotage your health and yourself in order to be accepted by this person/these people.
Such reactions boil down to fear:
Fear of not being loved.
Others, who may not have the courage to take such a bold step, may unconsciously hope that you fail on your health path. Your success may be uncomfortably challenging for them. When you take a step toward valuing yourself more, your relationships are forced to shift. Your own inner rebellion is often based on your own fear of change, of taking responsibility for your life.
What if you no longer could hide behind excuses for not becoming anything you want? For not allowing yourself to really be who you truly are?
Make this experience work for you by taking responsibility for your health and how your life turns out.