Many times when you are searching for weight loss information online, you come across a bunch of products and programs that promise instant weight loss. They promote taking specific diet shakes or bars or eating only cabbage soup or grapefruits to lose 20 pounds in a week.
These diets are among the most highly searched-for topics on the internet. They are very popular for one reason – they bring you almost instant results. However, most of this is water weight loss.
So then, guess what happens? The weight all comes back with a vengeance and sometimes those pounds you lost bring their friends back to stay with you and you wind up weighing even more than you did before you started.
This kind of weight loss program does not result in keeping the weight off permanently nor does it promote wellness. You wind up bouncing up and down in weight and your entire metabolism suffers, and your metabolic hormones go haywire. When your metabolism suffers it slows down and you burn fewer calories.
As well, most of these programs with bars shakes, and restrictive protein-deficient one-food-wonder diets lack in important vitamins and minerals. They focus on calorie restriction, which works temporarily, but what your body really needs is nutrients.
This is why you gain the weight back.
True long-lasting weight loss comes from a change in what you are eating and the way you are eating it. Lots of people will say there are some systems that will work better than others. However, no one system is the be-all system that works for everybody.
There are, however, some fundamental eating and lifestyle habit improvements that can work for most people to improve wellness and as a side effect, drop excess weight. These foundations can help balance hormones and body chemistry, which is what really creates effective weight loss. When these two things are more balanced, the body will release excess weight and be more apt to burn stored fat. As well, we typically end up experiencing more energy, better digestion, less pain, and so much more.
What we eat, the way we eat, why we eat, along with stress, sleep, and movement are fundamental principles that will help control hormones and inflammation in the body Click To Tweet.
Real weight loss that keeps the weight off for good means changing how you think about and act around food, your food choices, as well as how you manage stress, sleep, and movement.
Here are a couple of things to consider as a starting point that you can do to help achieve a more permanent weight loss:
Eat more slowly
This may sound almost too simple to be true, but studies find that fast eaters are 45% more likely to be overweight. Why? Because it takes time for the message to get to your brain that you have eaten enough. So if you eat too quickly, you are more likely to eat more than you actually need.
So sit down, take your time, focus on your meal, and chew in between bites. It’s so simple but so effective! Check out this article to learn more about eating more slowly and mindfully.
Stop drinking your calories
Beverages including soda pop, sports drinks, energy drinks, iced tea, flavoured specialty coffees and lattes, and even fruit juice are loaded with sugar. Fast absorbing sugar that spikes insulin levels extremely quickly.
A can of regular pop contains on average around 10 teaspoons of sugar! Would you be surprised to learn that grape juice can contain even more sugar than that? One can of pop contains more than the maximum allowed free sugar intake per day as set out by the World Health Organization.
So, a great first step to controlling metabolic hormones, reducing inflammation, limiting your sugar and controlling for empty calories is to stop drinking your sugar and calories. Cut out soda, sports drinks, energy drinks, sweetened iced tea, sweetened coffees and lattes, and even fruit juice.
If you need to go step-by-step and cut the amount down first, then, by all means, go for it. For the best results, however, try to avoid them altogether.
As for diet soda, studies have shown that the artificial sweeteners in diet pop can cause side effects such as headaches and digestive troubles, as well as more cravings for sweet and starchy foods!
Many people choose diet soda to reduce their calorie and sugar intake and just end up eating more empty calories and sugar from food because of the resultant cravings that ensue.
Water is best as your primary beverage, but that does not mean it has to be bland. Try herbal teas and fruit- or herb-infused water; just be sure you keep an eye on the sugar content.
Load Your Plate With protein and vegetables
Love steak and broccoli? Great! Then make them the cornerstone of your plate.
Protein, especially from animal and fish-based sources, is the most satiating of the three macronutrients that make up all food. That means that it will keep you fuller for longer.
Meat, fish, and vegetables are the most nutrient-dense foods, which mean that they will give you the most nutrients for the number of calories they contain. This is the opposite of empty calories, which contain little to no nutrients for the number of calories that food contains.
The more you load up on nutrient-rich foods like unprocessed protein and vegetables, the less room you will have on your plate and in your appetite for refined, processed empty calories like sugar, flour, and vegetable oils.
Go To Sleep Sooner
You know the hundreds of benefits of sleep by now, but here’s one you don’t think of often; reducing caloric intake. The later you stay awake, the more likely you are to snack. Unnecessary snacking, more so late at night, can spoil a hard day of work and leave you moody as an extra bonus (ha! Really).
Studies find that for every hour of sleep lost, there is an 80% greater chance of developing obesity. We tend to crave empty calories when we are tired because they are a quick fuel source. However, those empty calories provide little to no nutrition and increase hunger.
Aim to get between 7 to 9 hours of sleep nightly. Learn more about sleep here.
Make Meal Prep A Ritual
The fastest way to sabotage a diet plan? Hunger. Yes, when you’re hungry you don’t give two hoots about healthy, as long as it fills you. To compensate, make a decent amount of meals and freeze them in your favorite portable dishes. That way, when you need food, it’s just a microwave session away, and your weight loss plan will remain intact. Check out this article on simple meal prep solutions.
I hope you find these tips a helpful starting point to help you get control over food cravings, and support a better metabolism.
If you would like more tips, information, and recipes to help you control food cravings so that you can lose weight, gain energy, and feel better, please check out my Control Your Cravings 10-day email program and e-book.
This program is loaded with information, tips, guidance, and recipes to help get you started on effectively banishing your food cravings for empty calories, sugar, and junk food.