How To Improve Chances to Lose Weight & Keep it Off
Most women focus on their eating as the main cause of their weight issues.
That is true, when it comes to eating more then your body needs, but that won’t be helpful if you are trying to make a long term change.
Your eating is directly related to:
- how you have been brought up
- what was the conversation you heard about food while growing up
- to your first memory around food, at the table in your own home
- experiences related to your eating – judgment, criticism, comments related about your body
- have you been given food as a reward
- comments about your eating and about the outcome
- creating opinion about food listening, reading, watching others
- what food means, represents to you
- what you feel while thinking about food and while eating
- why you eat certain foods
- what is the driver for you restrict the food groups
- how you learned to react to stress & emotions
It is very important to address all these connections, for you to be able to do something about your eating.
If you push under the carpet your challenging relationship with food and your behaviours around food that you find disappointing or unhealthy, you will be spinning in circles.
Until you become aware of what is happening and you put your head up, nothing will change and fortunately, you are the only one who can do that.
So how you can lose weight and keep it off?
- Focus on long term reward, rather than instant gratification
- Focus on bigger picture, of how much your life can be positively affected if you change what you do and how you feel every day
- Losing weight as a goal is exciting, but not as exciting to what you will gain for feeling full of energy, stronger, fitter, better mood etc.
- Change your approach from all or nothing, to long term learning
- what gets you results, you will have to keep doing those little things to keep those results
- it is about your daily habit and behaviour change for long term success and reward
- create a routine that serves you well
- implement self care every day
- sleep 7-9 hours every night
- move your body daily
- spend time outdoors
- self reflect your thoughts and emotions
- keep learning
- spend less time browsing
- be kind to yourself
- Energy balance – once you understand this, your life will never be the same
- for you to lose body fat, you have to be in a negative energy balance
- all you need to do is to manage your food intake & manage your energy expenditure
- If you struggle managing your food intake due to poor relationship with food, there will be no diet that can resolve this for you. You have to learn and be guided to overcome this challenge
- Track for few months everything you consume and see how much calories you are consuming daily
- if you look tracking as something that stresses you out, you still have to count money you have to not go in overdraft? Food is the same
- sleep 7-9 hours every night
- walk every day
- eat protein with at least 2 meals per day
- eat vegetables at least one big bowl a day
- drink fluids
- manage stress through walking, exercise, meditation, journaling
- plan ahead!
- do a meal prep or use meal prep companies
- do online food shop
- buy for home only what you need
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