easing into weight loss
“Insanity: Doing the same thing over and over and expecting different results.” Albert Einstein
Sometimes it seems too difficult to follow a diet plan or you feel you are not ready to undertake all that is required when trying to lose weight. Taking small steps is the best way to ease into healthy eating and good habits. Crowd out instead of cut out the unhealthy foods.
The following steps are suggested to help you manage and create healthy habits for losing weight followed by some psychological suggestions on how to change eating behaviors.
Listed on Weight Loss Info are foods that can crowd out the unhealthy choices – the more you eat of these foods, the healthier you will become.
The following steps are suggested to help you manage and create healthy habits for losing weight followed by some psychological suggestions on how to change eating behaviors.
Listed on Weight Loss Info are foods that can crowd out the unhealthy choices – the more you eat of these foods, the healthier you will become.
- Make only one change or new habit a week to start you on the road to weight-loss success.
- Stock your cupboards with the healthy foods you enjoy listed on the Weight Loss Info page and when possible, make those foods visible either on the counter or in the front of the refrigerator. If the unhealthy foods are not in your home, it is less likely that you will eat them.
- Set in your mind realistic weight-loss goals. The recommended weight loss per week is 1-2 pounds. Even a small weight loss can lower blood pressure and cholesterol levels.
- Drink one to two 8-oz glasses of water before every meal. It fills the stomach so that you are less likely to overeat.
- Eat an apple each day or even specific days of the week. They contain fiber called pectin that slows digestion thus making you feel fuller longer.
- Add 2 tablespoons of flaxseed into your drink, oatmeal or other food each day. It fills you up faster and keeps you satiated longer.
- Switch your milk choice to low-fat or non-fat milk. Better still change to a plant-based milk.
- Keep a food log so that you are aware of what you are eating and the nutrients you are consuming. I use the free program myfitnesspal.com.
- Get a food buddy or family member to consult with or walk with to give you support.
- Exercise. Even a 5-10 minute walk each day is beneficial – consistency is important. Keep track of your steps on a pedometer and try to increase those steps gradually each day or week.
- Reward yourself for every 5 pounds you lose. No… it doesn’t have to be food. 😊 Some of the rewards could be any of the following. In fact, as an incentive, you could plan your rewards in advance for every 5 pounds lost. It will give you something to look forward to.
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Psychological Steps to Weight Loss
The above are all good activities to gradually include in your weight-loss program but as we all know, there are also psychological aspects to weight loss. Here are some suggestions that may help with changing eating behaviors and thoughts.
- Tracking Food and Emotions. Tracking what you eat is important but there are times when we start eating foods we shouldn’t. The question is – Why? Recording your thoughts, feelings, or environment when this happens will help you identify solutions for change.
- Mindful Eating. It’s important to pay attention to if you are really hungry when you decide to eat. If you are not hungry and want to eat, identify the emotion that created that feeling whether it was boredom, stress, or sadness. Logging those feelings is helpful even if you succumb to eating or not. Once identified, try to find another way to meet those needs. More information on Mindful Eating can be found on the page titled Are You Hungry or Full.
- Food Associations. Habits and behaviors can prompt you to eat more food or foods you feel you shouldn’t be eating. For example, if you eat more while watching TV even when you are not hungry, your brain associates TV and eating and they become paired as an automatic response. The solution – stop eating in front of the TV so that you will develop a healthier eating behavior.