We all know that losing weight is as simple as calories in vs. calories out. Burn more than you consume and you’ll lose weight. But how can we do that without giving up our favorite foods or going hungry? A recent study shows that dieters who are able to successfully maintain their weight loss after a period of intentional calorie restriction tend to do so by embracing several key practices, including: journaling, unstructured time, meditation, monitoring thoughts and a mindful approach to eating and drinking. All these things help people take a different approach to losing weight than the traditional advice of cutting back on fats, carbs and sugar. Anyone who has tried almost any diet plan knows that restricting certain types of foods can lead to weight loss. But beyond that, there seems to be little logic behind why some diets work for some people but not others. Why does cutting out carbs make someone lose weight but also leave them feeling hungry and unsatisfied? Why does eating fats in abundance not have the same effect?
Make exercise a priority
Exercise can be helpful in losing weight, but it isn’t a magic bullet. If you use exercise as a way to try to make up for eating too much, it’s not going to lead to lasting weight loss. When it comes to exercise, the key is to make it happen, whatever way works best for you. Make it a regular part of your day, not an optional extra that you only do when you have extra time. The best way to make exercise happen is to make it so easy that it’s barely an effort at all. If you can walk up three flights of stairs without feeling like you’re out of breath or that it’s too much for you, you’re doing it right. Whether you use a walking app on your phone or just set a timer on your watch, extending your daily walk a little longer can go a long way toward helping you lose weight. If you’re able to do more vigorous exercise, like running or lifting weights, even better. But in general, it’s better to do a little bit every day than to try to fit in a huge workout session a few times a week.
Monitor your habits and feelings
This might seem like an odd one, but it’s important. When you’re trying to lose weight, you need to pay attention to what you’re feeling and how your habits are making you feel. This can help you identify why certain diets don’t work for you. For example, if you’re following a low-carb diet and feeling energetic and happy, that’s great. But if you’re following the same diet and finding yourself feeling tired and moody, that’s a red flag. If the things you’re doing (or eating) are making you feel bad, chances are that they’re not helping you lose weight. Also, pay attention to your habits. Do you get hungry around the same time every day? If so, that’s a sign that you need to eat something. If you’re not eating enough calories, your body will tell you by making you hungry. If you’re hungry at the same time every day, it might be because you need to eat more. Or it might be a sign that you have a trigger food. If you can, try tracking your meals for a few days to see what your needs are.
Track your meals
This one may sound a bit obsessive, but it can help a lot. If you know that you get hungry at a certain time every day, then avoid eating at that time. If you know that a certain type of food makes you crave more food, cut it out. There are lots of different methods for tracking your food, but the important thing is to find a way to do it that you’re comfortable with. You can use an app or website to keep track of your meals or you can simply write down what you eat at the end of each day. If you’re just starting out, you may want to make a rule for yourself that you can only eat certain types of foods. For example, you might decide to only eat certain types of fruits and vegetables. This can help you get used to eating a lot of healthy foods without being too restrictive.
Give yourself unstructured time to regenerate
The idea of “eating within a certain window” has been gaining popularity in the diet world as a new way to lose weight. The theory is that you eat all of your meals within a certain timeframe (usually between 8 hours and 12 hours apart). This is helpful for a lot of people, but it’s not the only way to lose weight. What’s important is to give yourself some unstructured time between meals. If you feel hungry between meals, you can eat something small, like a piece of fruit. But you shouldn’t feel as though you need to. As you’re trying to lose weight, you’ll want to make sure to eat at least three meals a day. You may still be able to snack on healthy foods in between meals, but keep it to a small amount of food. You don’t want to make your weight loss journey too restricted.
You don’t need to go hungry to lose weight
The thing that makes you lose weight is cutting your calories below your daily needs. You can do that by cutting out whole food groups, eating only raw foods or fasting. But you don’t have to go to extremes to lose weight. When you’re trying to lose weight, you want to eat a healthy diet. That doesn’t mean eating nothing but apples and carrots. A healthy diet means eating a variety of different types of foods. You can eat the things you like and still lose weight. You just need to make sure to eat them in the right portions. You can also make small adjustments to your diet that can help you lose weight without feeling hungry. Instead of cutting out entire food groups, you can just eat smaller portions of the foods you like. You can also swap out high-calorie ingredients for healthier alternatives. Instead of using full-fat butter, you can use semi-skimmed butter (or even better, low-fat cooking spray).
A healthy diet is one that’s rich in nutrients and fibre, and low in calories. To lose weight, you don’t need to go hungry. Instead, the key is to eat a healthy diet rich in nutrients and fibre, and low in calories. And when it comes to losing weight, research shows that the most important thing is to find a diet that works for you. If you’re trying to lose weight and nothing seems to be working, it’s worth trying to incorporate some of these dieting practices to find a method that works for you.