Three practical tips for sustainable fat loss
Introduction
Whatever your reason for pursuing your weight loss journey is, we can all agree that it’s no easy feat. The problem, it seems, is that with so many different ways to do it, as seen in every new diet or weight loss “hack” going viral every other week.
The weight loss journey can often seem more convoluted than it should be; for all we know, we could be disregarding good advice and following a dangerous trend. Or, we ignore tried-and-tested tips for dieting.
A recent study found that people who consumed lower amounts of protein in their first meal of the day went on to increase their overall food consumption for the rest of the day.
Meanwhile, those who received the recommended amount of protein did not and even exhibited a decline in food intake. In today’s post, we’ll try to tackle the best ways of managing the ups and downs of losing weight.
1 — Develop mindfulness.
When trying to shed extra weight, it can be easy to dismiss the concept of mindfulness. Most people chalk up the weight loss journey solely to dietary choices and regular exercise.
While that’s true to an extent, approaching your journey mindfully can make a massive difference. Taking a holistic approach to food cravings, for instance, is something we can do to eliminate food cravings.
A holistic approach to food is key to maintaining metabolic flexibility, weight management, and overall happy life.
In one feature on slow living, mindful eating is described as something as simple as taking your time during meals.
Giving yourself a break while you eat, instead of treating it like a challenge or a task, can create a happier relationship between you and your food and, consequently, your weight loss journey.
Besides, taking it slow is as beneficial for your metabolism and digestion as it is for your mind.
2 — Prepare for setbacks.
As mentioned, the weight loss journey is never straightforward. Losing weight takes time, requiring consistency and maintenance.
When fluctuations strike, giving up entirely or getting discouraged may be a tempting reaction.
You may lose your motivation for your weight loss journey when small weight gains happen, but you also have the power over your response to these setbacks.
Consistency and maintenance can only happen with adequate planning — even if it’s something as trivial as a meal plan for the week or the month.
It’s also important not to waste time being discouraged. Instead, focus on what motivates you and your waste loss journey, and allow yourself to love your body, so that the setbacks don’t feel too hindering or demotivating in the first place.
If you gain back a little weight in the process, try and figure out the exercises you enjoy and the healthy menu items you’ve picked up, and restart from there.
3 — Set manageable goals.
It’s always good to set your expectations. Being ambitious is great, but you don’t want to take on too much immediately, especially if you aren’t used to a new lifestyle.
Making extreme changes to your diet and workout routine can harm you, exposing you to dangerous health conditions.
Aside from starting small in terms of dietary changes, you also shouldn’t over-exercise to reach your goals. In extreme cases, excessive exercising can lead to bigorexia — a muscular body dysmorphic disorder.
Instead, start with small light exercise routines, then gradually build up to more complex and physically demanding routines.
Ultimately, adjusting your mindset before, during, and after your weight loss journey can be a foolproof way to avoid getting trapped in inevitable setbacks and obstacles.
Final Words and Takeaways
Losing weight isn’t easy, and putting unnecessary pressure on yourself will make things more difficult. Therefore, lowering physical and mental stress in the process is essential.
Developing a positive mindset with optimism is an excellent start in your fat loss journey. This mindful approach will help you prepare for setbacks and empower you to deal with them efficiently, as they are inevitable in life.
Then by setting manageable goals and progressing gradually, you can produce desired results. Seeking help from qualified healthcare professionals might be necessary when you experience discomfort or metabolic symptoms.
Weight loss can be challenging initially, but it is doable with clear goals, awareness, commitment, and persistence despite inevitable setbacks and obstacles along the way.
We hope these three principles can inform and inspire you. We wish you a healthy and happy life.
This post was penned in collaboration with Catherine Parker, who inspired me to spread the word.
Dr Mehmet Yildiz 