When it comes to managing an eating regiment or weight loss plan, everyone has their own little tips and tricks that they swear work great for them. But ultimately, you have to figure out what makes sense for your lifestyle and works for you. Some people swear by the Plate Diet, because it’s a structured way to create meals that fit well into many weight loss plans. Here’s how it works.
When you’re following a weight loss plan, you want to recruit every possible tool to your arsenal. So it helps to learn all of the ins and outs of nutrition, and how different nutrients function in your body. Food is not just food! Depending what you eat, you can either support your goals or work against them.
Contrary to popular belief, snacks can be a part of a healthy weight loss plan! But it’s the way you snack, not whether or not you do, that makes the difference. Regular, reasonable snacks can support your nutrition and health goals. But sometimes we become prone to making these five common mistakes.
Changing the way you eat can feel like a major challenge. Food and mealtimes are central to our daily schedules and long-ingrained habits, and switching the way you eat can disrupt all of that. On top of that, most people who follow a weight loss plan report that they often experience hunger or cravings. Since those urges can make it difficult to stick to an eating plan, it’s important to learn how to feel full for longer.
We often tend to adopt a healthy diet and exercise plan because we want to lose weight, to feel more confident or fit into a smaller clothing size. And sometimes your doctor might recommend weight loss to address a specific health issue, like preventing type 2 diabetes. But there are many other benefits to weight loss that you will notice as the pounds drop off…
It’s getting hot out there, and you’re probably feeling more thirsty than ever. Staying hydrated becomes extremely important during the summer, not only to support your weight loss plan but to prevent dangerous health conditions that can develop when the weather turns hot. Yes, carrying a refillable water bottle should be your number one solution to this problem, but you might be feeling bored of drinking so much water.
Exercise is a key part of any weight loss plan. But once you’ve reached your goals and shed those unwanted pounds, does that mean you can stop working out? Well, no. That’s a great way to invite the weight to come right back. Exercise is also good for you regardless of your weight, because it keeps your heart healthy and wards off other serious health conditions. However, your workouts probably can, and should, change a bit after you’ve reached your goals.
We all know that person who seems to eat whatever they want, and yet never gains a pound. “It’s just my metabolism,” they explain. “I have a fast metabolism and I simply never have to worry about it.”
Must be nice! But for the rest of us mere mortals, weight gain seems to happen much more easily. And because we have relatively normal metabolisms, a weight loss plan can sometimes feel frustratingly slow.
When it comes to weight loss, there is no shortage of advice out there. And to be honest, a lot of it isn’t very good. One popular myth is that if you give up something (carbs, for example, or even entire meals) for just thirty days, you will lose a certain amount of weight. While that could technically be true in some circumstances, trying to follow this “deprivation myth” to the letter can actually backfire in a number of ways. At the very least, the plan just won’t be effective, because…
Feeling deprived triggers cravings. The minute you tell yourself that something is off limits, you start to crave it even more. It’s a funny trick of our psychology, in which focusing on a point of deprivation simply forces us to think about the deprived object even more! At the least, you’ll feel miserable. But in the worst case scenario, this strategy will actually backfire. Will power only lasts for so long, and once it breaks, you might binge on the object of your desire and undo all of your weight loss progress.
After the thirty days, you go back to your old way of eating. At the beginning of this “challenge” you promised yourself to give up something for thirty days. Your brain really hangs onto that little detail, and after thirty days, you feel “done”. Even if you’ve lost weight, simply returning to your old way of eating will usually mean that the weight returns, too.
Instead, focus on gradual and reasonable changes to your diet and lifestyle. Eat more healthy foods, exercise more often, and limit (but don’t completely eliminate) less healthy choices. Make a list of healthy foods activities you enjoy, and focus most of your habits around those. By directing your attention to a positive goal, you avoid the temptation and preoccupation with cravings that occur when focusing on a negative goal.
And of course, if you need help with your weight loss plan, please call our office to schedule an appointment. We can give you the tools you need to succeed, and keep the weight off in the long run.