5 Simple Ways to Keep the Weight Off in 2019!
How many of you started the New Year with the intention to lose weight? Weight loss tends to be one of the most popular resolutions every year. Maintaining a healthy lifestyle is a great goal to have, but why do so many people tend to throw in the towel a few weeks in? Oftentimes, many of us feel too intimidated or don’t know how to begin. It’s important to start with one goal at a time and keep building momentum from there.
Don’t try to lose a lot of weight all at once
If you try to lose too much weight too quickly, you’re probably restricting calories or ramping up your exercise routine at a rate that can’t be sustained over the long run. Aim for smaller goals instead, and you’re more likely to keep making progress and maintain any weight loss you achieve. You’re also more likely to make reasonable, healthy changes that could improve your blood sugar and cholesterol levels and yield other important benefits.
Incorporate more whole foods into your diet
Most people eat far too many processed, high-fat foods that can pile on pounds. These types of foods raise inflammation in your body and elevate your level of the hormone cortisol, which causes you to accumulate more fat around your belly. Instead of choosing highly processed foods, try to add whole, natural foods to every meal. These include fruits, vegetables, nuts, legumes, poultry, fish, and whole grains, and these foods will help fill you up while helping you shed pounds and belly fat.
Learn about healthy food substitutions
Good, healthy food substitutions can help you add more nutrition to your meals without leaving you feeling deprived. Substitutions can help you cut the amount of calories, fat, salt, and sugar in your regular recipes.
Try to keep a workout schedule that won’t lead to burnout
If you’re serious about losing weight and getting in shape, it can be tempting to start out full of energy, have good intentions and overdo it. But when it comes to working out, more isn’t always better. You could suffer an overuse injury that restricts your activities for weeks or end up feeling bored, unmotivated, and burned out. Build rest days into your workout schedule so you can pursue a fun activity instead of your regular routine. You can also vary your workouts by incorporating cardio, weight training, and activities like yoga on different days. This will prevent you from overworking the same parts of your body and will also help your mind stay interested and engaged.
Make sleep a priority
You may not realize the link between losing weight and getting enough shuteye, but they’re definitely related. If you fail to get between 7 and 9 hours of sleep a night, you’re more prone to obesity. The lack of sleep takes a toll on your brain, and you’re more likely to make unhealthy food choices and consume more calories. In addition, if you’re tired, you won’t be as physically active and instead of working out, you’ll probably want to hit the couch for a nap. Try setting a bedtime to get the full 7 to 9 hours of sleep.
To find out more about keeping the weight off in the New Year, make an appointment today for a consultation with Dr. Katayoun Motlagh in Palmdale and Encino, CA. She provides compassionate care in a variety of specialties, including weight loss.