Have you been working hard to shed weight? We know, it’s a tough process and it doesn’t stop once you’ve reached your ideal weight.
The other half of the battle is keeping the weight off. Sustainability is something many individuals struggle with and that’s okay, we’re here to help.
In fact, roughly only 20% of individuals who lose weight actually keep the weight off . This frequently happens due to the ‘yo-yo’ dieting effect.
In this article, we’ll explore why most can’t sustain what they worked so hard for, as well as how you can beat the odds and keep the weight off.
Why Am I Gaining Weight Again?
Many individuals turn to restrictive diets and deprivation to lose weight. Techniques like these do lead to weight loss, but the problem arises once the diet is marked complete.
Most people find it difficult to maintain restrictive diets because they’re unsustainable in the long-term. This is primarily due to the human body not being designed to function under constant nutritional deprivation.
Extremely restrictive diets send the wrong message to the rest of the body, telling it to conserve energy and stop functions that aren’t necessary; essentially switching the body into survival mode. When this happens, the metabolism is slowed, causing various hormonal imbalances .
Unfortunately, the only way to get out of this state is often through weight gain via proper nourishment. From there, the body will find a ‘set-point’ and, eventually, the weight should easily fall off but this may take some time.
Many individuals who set out on their weight loss journey typically have the wrong mindset. In today’s society, many of us focus on quick fixes and instant gratification.
However, as is the topic of this blog, these quick-fix diets rarely work. Long-term and sustainable weight loss from the start, with an emphasis on how you’re feeling and your health, is the only way to lose weight and keep it off.
Many of these ‘lose weight fast’ diets also focus on rules that involve cutting out certain food groups. This results in depriving the body of essential nutrients for a set amount of time, as opposed to permanent lifestyle changes.
How To Keep Weight Off After Losing It
Ultimately, what works for one person won’t necessarily work for the next. Keeping the weight off may look very different for various individuals. Yet, the best way revolves around transforming your habits and making lifestyle changes. Here’s how:
1. Recognize when you’re emotionally eating
Emotional eating is a common problem often caused by boredom, sadness, or anxiety. Recognizing these emotional triggers is important!
Try to get into the habit of eating every 3-4 hours and only eating when you’re hungry. It’s all about reading the cues your body is giving you.
If you eat when you’re stressed, consider finding stress management or relaxation techniques that can help you cope. A few examples include meditation, breathing exercises, or taking a warm bath.
If you use food to boost your energy, consider alternatives to revitalize yourself. You may simply just need to move, like going on a brisk walk or performing some simple stretches. Find ways to replace food as your coping mechanism.
2. Use mindful eating strategies
Do you eat in front of the T.V. or while you continue to work? Instead, actually take a break and put your focus towards eating; chew every bite and pay attention to when you’re full.
This will help you become more in-tune with your body’s hunger cues. It’s also crucial to focus on what you are eating and avoiding distractions. Mindless eating happens when you get distracted - whether that’s from the T.V. or work. Mindful eating can help you recognize when you’re full instead of always clearing the entire plate.
3. Read labels and reduce highly processed foods
Learning about what you’re putting in your body can not only motivate you to eat better but also increase awareness about the products you buy regularly. Do research and dive into the details of nutrition and the foods you’re eating.
Begin reading labels and questioning the ingredients that are in the foods you eat. Aim to stick to a more whole food diet, incorporating plenty of fruits and vegetables.
4. Find a sustainable and fun workout routine
Exercise shouldn’t feel like a chore and it doesn’t have to take up hours of your day, seven days a week. The body requires rest days, so it’s important to allot a set amount of time for this.
Some of the most sustainable workout routines involve lifting weights 3-4 times a week. This helps build muscle, which increases your resting metabolism, which is the number of calories you burn at rest.
5. Include infrared therapy as part of your regular wellness routine
Infrared therapy benefits include detoxification, increased metabolism, improved sleep, increased energy and blood circulation, improved cardiovascular function, decreased stress, and many more . All of these factors contribute to a healthier body and the ideal environment for weight loss.
Infrared saunas can also help lower stress levels and help you manage it in a healthy way. When your body isn’t stressed out, it’s easier to lose weight and keep it off.
It’s also easier to change your habits for healthier ones, taking those necessary steps toward a better life. Start including infrared saunas in your regular wellness regimen today and find out how they can help you lead a more fulfilling, happier, and healthier life.
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