Did you make a weight loss related new year’s resolution this year? If so, how is the resolution going?
Losing weight is not easy. What a lot of people forget is that you did not gain the weight that you want to lose overnight so that it won’t come off overnight either. You won’t lose weight and keep it off if you just try to starve yourself for a week or two, then go back to normal.
There are a few reasons why people gain weight. At the core, weight gain occurs because you consume more calories than you burn each day. However, it’s not as simple as just “eating less” to lose weight, because we all have a finite amount of willpower and we live in a world where food is all around us, ready to tempt us into indulging.
It’s the psychological reasons behind eating that we need to consider. Some people eat to cheer themselves up or treat food like it’s a reward. Some people eat when they are anxious. Some people just constantly crave sugar because they have spent years eating it and their bodies aren’t as well adapted to burning fat as they could be. Some people just eat so quickly that they don’t get the signal from the stomach that says “I am full now,” until it is too late.
These are all things that you can work around, and help to make it easier to stick to your new year’s resolution
Tip 1 Change How You Eat
Firstly, try eating more slowly. This will give your stomach more time to send that signal when you are full. Secondly, try to be mindful about your eating. Don’t eat unless you are hungry. If you feel like you’re hungry, drink a glass of water and wait half an hour. If you’re still feeling hungry, then that means that yes, it’s time to eat. If you’re not hungry anymore, then the sensation you had was either thirst or just an empty stomach. Many of us have spent so much time mindlessly snacking now that they don’t know what their hunger cues feel like.
Tip 2 Change What You Eat
Another thing that can help people to lose weight is to try eating fewer simple carbohydrates and more foods that are high fiber or high protein. This will help you to feel fuller for longer so that you aren’t as tempted to indulge.
Yes, at the end of the day, what matters is calories in versus calories out. Counting calories is a very important thing to do, and something that you should start doing as you get closer to your ideal weight. However, if you have a lot of weight to lose and you’re just starting to change your habits, then small, sensible and sustainable alterations to your lifestyle are a good start. If they are still losing weight, then it’s OK not to be counting calories at the start. You can become more regimented if it turns out to be necessary when your weight loss plateaus.