LOSING WEIGHT TO PREVENT HEALTH COMPLICATIONS

Many obese people tried different methods ,adopt different diets to lose weight .
Some managed to lose a lot of weight but eventually regain the weight and even put on more .

 

So, what went wrong ??

 

For those people who used diets to lose weight ,after they reached their target weight goal they may go back to their old ways of living and eventually  regain the weight they lost.

 

I am suggesting a new approach to weight loss is to adopt a new lifestyle.

 

By finding the behaviors and attitudes that led to weight gain and, after figuring out your bad habits, gradually changing them into healthier patterns.

 

By finding the behaviors and attitudes that led to weight gain and, after figuring out your bad habits, gradually changing them into healthier patterns.

 

A diet is something you can go on and off of; but an eating plan is for life.

 

So set “process goals” (such as eating five servings of vegetables each day or logging 10,000 steps three days in a row) instead of “outcome goals” (such as losing 30 pounds).

 

Process goals are key to changing behaviors, and that’s what will ultimately lead to permanent weight loss. 

 

Weight loss goal :Your goal is to lose a pound or two a week until you reach your ideal weight.

 

What you need to do to lose weight :

 

– find out the behaviors and attitudes that lead to weight gain ,such as eating high calorie refined fast foods, emotional eating ( using food to deal with negative emotions and stress)

 

– create a supportive environment ,explain to your loved ones why you are eating better and get fit.They don’t have to participate but ask them to help.

 

– establish some new healthy habits ,such as eating whole foods, lots of fresh vegetables and fruits

 

– adopt a positive mindset about the weight loss journey.Don’t be too obsessed  about how much you are losing.Don’t beat yourself up if you fall off the wagon! You can always start over again.

 

– monitor body weight weekly.

 

– Have a reward system to motivate you for sticking to your weight loss plan,such as having a relaxing massage, go for a movie.

 

– Reduce calorie intake by portion control.All calories are not created equal.

 

– Best calories are from lean proteins because they feed your muscles and will not raise blood sugar and help you to feel full.

 

– Complex carbohydrates such as vegetables as well as some low-glycemic fruits such as berries are important because they provide nutrients and energy.

 

– PORTION CONTROL instead of calorie counting, I recommend a hand-measure system for portion sizes.

 

Your fist determines your veggie portion

Your cupped hand determines your carb portion

Your thumb determines your fat portion

 

Recommended portion for :

 

Men                                          Women

Protein   2 palm size                1 palm size

Carb       2 fist size                    1 fist size

Veggie   2 cupped hand           1 cupped hand

 Fat        2 thumb size               1 thumb size

 

– use smaller plates and taller glasses .They make the portion looks larger . Most people eat everything on their plate. Use a smaller plate and you end up eating less naturally.

 

– Don’t skip meals

When we skip a meal ,we will be so hungry that we overeat at the next meal

 

– Get your hunger in check by eating satiating meals and snacks every 3-4 hours.

 

– For optimal hunger control ,each meal combines lean proteins and fibre( vegetables ,whole grains ,beans ,and fruits)

 

– Only eat when hungry and stop eating when 80% full.

 

– Avoid processed foods which are usually high in added sugars ,fats ,and calories.

 

– Eat whole foods

Whole ,unprocessed food are nutrient rich. such as vegetables, fruits, nuts and seeds that are rich in vitamins, minerals, antioxidants, fibre and essential fatty acids.

 

The fibre will slow down digestion,slowing breakdown and the release of sugars into the bloodstream.

 

–Start eating low -calorie vegetables first ,you get the fibre and nutrients,

Partially fills your stomach so you won’t overeat proteins and

carbohydrates

 

–eat a diet high in  protein and low in carbohydrates

Lean protein helps to prevent losing the muscles during the weight loss.

 

– Eat complex carbohydrates-oatmeal ,bananas ,beans,wholemeal pasta and bread ,whole grains,carrots , sweet potatoes

 

-.Whole grains takes a longer time to cook. Keep cooked whole grains in the fridge

– avoid refined carbohydrates

Simple carbohydrates are: milk, all processed and refined foods like cakes, pastries, pasta ,bread,candy, sugars, syrup, soft drinks,alcohol

 

– Eat at least 5 servings of vegetables and fruits

 

– Eat healthy fats from nuts, seeds ,deep sea fishes

 

– remove unhealthy and fattening foods .If you remove the temptation it’s less likely that you are eating them.

 

– Have fresh, healthy whole foods such as fruits and veggies prepared and kept in an easily assessable place

 

– Have a meal plan and prepare food in advance so you won’t be tempted to have unhealthy food when you are tired and not wanting to cook.

Eating healthy does not mean eating unpalatable foods.

 

– avoid artificial sweeteners

Artificial sweeteners can increase appetite and maintain cravings of sweet food.

 

– don’t go grocery shopping when hungry to avoid bad food choices

 

– Eat mindfully

Sit down to eat ,no distraction during eating .

Mindful eating prevents you from overeating.

Eating with all your senses( sight ,smell ,touch, taste) involved is an important part of mindful eating.

 

– Eat slowly

There is a 20 minutes delay in satiety hormone signaling when you eat, so eating slowly can prevent you from overeating.

 

–Stick post-it notes, inspiring photos on the fridge door to remind you of your goals

 

– Stay hydrated

Staying hydrated keeps your mind alert and helps to flush out impurities in your body.

Many people do not know that sometimes when they feel “hungry”,they are actually thirsty.

 

–Drinking some water before a meal helps to regulate the appetite and prevents overeating.

 

-.drink calorie free drinks eg. water,plain teas, and coffee

 

– Drinking coffee and green tea increases energy level and the amounts of calories burned.

 

–Brush or floss your teeth after eating, may help limit the desire to snack or eat between meals.

 

– RECORD AMOUNT AND TYPE OF FOOD TAKEN ,Our memories sometimes are not very reliable so when we record down the food we eat we know exactly what and how much we ate.

Be as specific as possible,record type of food, amount, time, place, hunger level and emotions surrounding eating.

 

– supplements:

Eating foods low in nutrients leads to poorly functioning metabolism.

Supplement of vitamins ,minerals, essential fatty acids ( fish oil or algae oil) may be necessary.

 

– increase physical activities

Park the car farther away to your destination.

Walk to work or run errands.

 

– Exercise to burn calories and build muscles- cardio and strength training

The more muscles you have the more calories you are able to burn even when you are sleeping.

 

– Schedule workouts like you schedule meetings.

 

– Have an exercise buddy for companion and support

 

SLEEP

– have enough sleep and  sleep before 12MN.

Some sleeps experts claim that because of how our natural circadian rhythms works, every hour of sleep before midnight is worth 2 hours after.

 

–If you don’t have enough sleep ,your body becomes stressed and produces cortisol which causes your body to store extra fat.

It also produces more ghrelin but slows down leptin production which causes you to eat more.

 

Manage stress levels.

 

Reduce stress :by doing relaxation technique, deep-breathing exercises,meditation ,yoga

Get a massage,

relax with friends,

listen to soothing music,

Taking a warm bath,

or read a book.

My name is Mary Wong.I am passionate about learning all aspects of holistic health and sharing these information.

You can reach me at mary@optimumhealthworld.com