How to lose weight and keep it off…
Have you ever tried a cleanse or a detox in hopes of a “quick fix” to lose weight? Or have you counted calories, grams of fat, or carbs in your food, or cut out an entire food group?
Was it successful for more than 3 months?
If you are using methods of deprivation, restriction, strict counting, or excessive exercising you are DIETING. Diets don’t work.
It is more important to start a healthful journey with sustainable healthy habits. You will shed the pounds and have a healthier relationship with food.
Here is some sound advice from dieticians; and advice I give regularly:
Get in touch with your hunger and fullness. If we learn to eat when we are hungry and stop when we are full, our bodies will determine how much fuel it needs. You need to know when you are physically hungry versus boredom or stress “hunger”. Hunger is a physiological feeling…pay attention to that rather than “designated meal times”.
Spring clean your kitchen. Get all the “tempting” foods off your counter. Replace these items with bowls of fresh fruit. Research shows that women who had cereal boxes on their counters actually weighed 20 pounds more than those who didn’t. Those who kept soft drinks on their counters weighed about 25 pounds more. The ones with just a bowl of fresh fruit on the counter had a lower BMI. Place pre-cut vegetables and fruit at eye level in the fridge. You’re likely to grab for that instead of thinking you have to start washing and cutting.
My personal fave – take out a journal. I always say this is the number one thing to do. It is your accountability. Pencil in ahead of time what you plan to eat. Also start writing how you feel physically and emotionally before and after you eat.
Don’t count on willpower. I use the term “wantpower”. How badly you want a particular food and/ or weight loss. If you want that cookie, for example, ask yourself: “Is it worth it”? If the answer is yes, than put that cookie on a plate, sit down, and have it. ENJOY IT; no guilt; write it down, and move on. To say you can’t have it until you lose all the weight you want to lose will only backfire. When you do lose all the weight you want you will go crazy with cookies and the weight will come back. You want to lose weight like you are on maintenance.
Get rid of the perfectionist thinking. Perfection doesn’t work. Instead, start making small healthy changes over time. You won’t be “good” or “bad”; you will be normal.