Adopting a Healthier Lifestyle
Start moving your body more to help you burn extra calories. Getting slim is all about burning more calories than you take in, and making exercise a priority is a great way to do that. Take whatever physical activity you already do, and increase that so you’re getting in more movement every day. For example, if your main movement comes from walking up the stairs to work or doing laundry, consider adding a 20-30 minute walk 3-4 days a week.Tip: Think about ways to add more movement to your everyday life—these changes don’t have to be drastic and a little bit here and there can add up. For example, take the stairs instead of the elevator, stand at your desk instead of sitting, walk in place during your favorite TV show, or park at the back of the lot when you go shopping.
Add a regular exercise plan to your week to help you lose weight. In addition to increasing your baseline movement from everyday activities, start including planned and structured physical activity. Remember, some activity is better than nothing, and even a brisk walk a few times a week can have great health benefits. Try to get 150 minutes of exercise every week. You could break that up into 5 30-minute sessions or even 10 15-minute sessions. Find an activity you love to do to make it more enjoyable. Walking, jogging, running, swimming, dancing, aerobics classes, playing tennis, horseback riding—figure out what works for you so you stick with it. Try to also include 2-3 strength-training sessions each week. The more muscle mass you have, the better your body will be able to burn calories. You could try lifting hand weights while you watch TV or do lunges across your office when you take a break.
Use competition to motivate yourself to move your body every day. There are some apps and programs out there that challenge you to meet a specific movement goal every day or week for a specific amount of time. When you join the competition, you pay a small fee; if you meet your goal, you get your money back at the end of the challenge. You can join in with others doing the same challenge, connect with people from around the world, and egg each other on to success! Charity Miles is a cool app that donates money to your charity of choice for the exercise you complete. You don’t have to pay anything upfront, and it’s a fun way to give something back while also getting in your daily exercise. StepBet is another app that lets you bet money on your ability to complete a 6-week fitness challenge. If you complete the challenge, you’ll get your money back plus a portion from the pool of money from people who didn’t quite make it.
Get 7-9 hours of sleep every night to help your body operate at its best. Getting too little sleep could make it harder for you to lose weight and keep it off, plus you may be too tired to get in any physical exercise. Try turning off your phone and removing distractions, like the TV, about an hour before bed each night. Studies show that your hunger hormone, ghrelin, increases when you don’t get enough sleep. This makes it harder to stick to smaller portion sizes or refrain from excessive snacking.
Manage your stress to reduce the amount of cortisol in your body. When your body is stressed, it releases cortisol into the bloodstream. The cortisol increases your glucose levels and can even alter your immune system or interfere with your digestive system. Some stress is completely normal and healthy, but it needs to be managed so you feel your best. Try listening to music, meditating, reading a book, talking to a friend, or doing some other activity that helps you relax. If you’re having a hard time managing your stress levels, consider seeing a therapist. They can give you specific tools that will help you manage your stress. Train your mind to balance physical and mental strength.
Talk to a nutritionist to make a diet plan. Try to keep high calories snacks and sweets away from sight. Engage in your hobbies or any other work to reduce cravings and unnecessarily eating junk food. Give yourself a reward after 7-8 days with a delicious meal.
Changing Your Eating Habits
Eat whole grains for extra fiber, iron, and slow-releasing carbs. When you can, choose whole grains over refined grains to give your body some extra vitamins and minerals. The next time you’re at the grocery store, choose wheat bread instead of white bread or get whole-wheat pasta or brown rice instead of the refined options. Whole grains take longer to digest, meaning that the release of carbs and energy will take longer than it would with refined grains. This can help prevent that mid-afternoon slump while also keeping you fuller for longer. Refined grains are more processed and contain fewer nutrients compared to whole grains. These are okay to have on occasion, and sometimes they’re the only thing available. Try to make the whole-grain choice when you can, but don’t stress if you eat refined grains from time to time. Try to get between 3-8 servings of grains each day, depending on your age and activity level. A slice of bread, 1/2 cup (125 grams) of rice or pasta, or 5 whole wheat crackers would each count as one serving.
Aim to eat a fruit or vegetable serving at each meal for essential vitamins. Filling up on fruits and veggies is a great way to cut down on calories while still giving your body the nutrients it needs. Try snacking on fruits and veggies throughout the day when you can. Fruits and vegetables have lots of fiber, which can help you feel satisfied for longer after you’ve finished eating. Try keeping fresh fruit on the counter to grab when you’re hungry or cut up veggies like carrots, celery, or peppers to pair with tasty dips like hummus. If you can’t access fresh fruit or vegetables, frozen options are a great choice! They’re often flash-frozen to preserve all the vitamins and minerals. Try to eat 1-2 cups (175-350 grams) of fruit each day and between 1 and 3 cups (150-450 grams) of vegetables.
Cut back on how often you eat processed foods to reduce calories. The calories in these types of foods are sometimes called “empty calories” because they don’t provide your body with much in the way of vitamins, minerals, protein, or fiber. It can be really hard to give up these foods because they’re often very tasty! When you do eat processed foods, just try to balance out your other meals with whole or fresh foods. Try to avoid foods like pastries, cookies, cakes, processed meats, frozen meals, chips, crackers, and canned foods and juices with added sugar. Sometimes you may only have processed foods available to eat, and that is okay! It doesn’t mean you can’t lose weight or that you’re doomed to failure. Just try to be mindful and add in fresh foods when you can.
Keep your body hydrated. Water does so much good for your body, so it’s no surprise you’re always hearing how you should be drinking more! Dehydration can contribute to you feeling hungrier than you really are throughout the day, so make sure to sip up. In general, it’s recommended that men get about 15.5 cups (3.7 L) of fluids each day and that women get about 11.5 cups (2.7 L). The majority of these fluids should come from water, but you’ll get some through your diet and other liquids you drink. Based on your age and activity level, you may need to drink more or less. Drink a big glass of water before each meal to help fill you up so you eat less.
Pick up a new hobby to help you resist cravings and stop mindless eating. Sometimes eating isn’t just about fueling your body—it can also be a way to distract you from your emotions or something to do when you’re bored. It can also be because you just love a certain food! When you find yourself heading toward the snack cupboard, pause and ask yourself if you’re really hungry. If not, go do something else to distract yourself and break the cycle of distracted snacking. Reading, journaling, doing a puzzle, crafting, playing a video game, calling a friend—there are lots of different hobbies you could do. Pick something that appeals to you so that you’re more likely to go to it when you’re tempted to snack. If there is a food you really love, like chocolate, try saving it for a specific time of the day or week. Instead of eating it whenever you want, make yourself wait so that it’s even more enjoyable when you do have it and so that you don’t overdo it on a special treat. For example, maybe you only allow yourself to enjoy having a baked pastry on Saturday mornings instead of every morning.
Pay attention to your hunger cues and stop eating when you’re satisfied. Your body has its own ability to “count calories” and manage portion sizes. Eat until you’re satisfied instead of full or over-full to cut out extra calories and stick to smaller portions at each snack and meal. This can take a while to get used to, but you can do it! If you feel a stretching sensation in your stomach, a “full feeling,” or somewhat tired, stop eating. Many fad or commercial diet programs will ask you to count calories, carbs, or points—and this isn’t always easy or sustainable.Skip the Fad Diets: Diets that claim you’ll lose weight fast, encourage you to take a pill, or severely restrict your intake of any kind of food are typically too good to be true. The best and safest way to lose weight and successfully keep it off is to make small, manageable changes to your lifestyle. Extreme diets, over-exercising, or even not exercising at all can be harmful to your body.
Practice mindful eating by taking your time with each meal. Mindful eating can help you eat less and sometimes even feel satisfied with less food. Try sitting down for each meal and removing distractions from the table, like your phone or the sound from a television. Pay attention to each bite and check in with your body from time to time to see if you’re starting to feel satisfied. Before you eat, try asking yourself, “Am I eating because I am hungry, bored, stressed, or happy?” If it’s for any reason other than hunger, try doing some other activity. Try taking about 20-30 minutes to eat each meal. Put your fork down between bites, take a sip of water, or chat with your family and friends. While you’re eating, pay attention to the taste, textures, colors, and smells of the food. This can help you focus and slow down.
Choose leaner proteins to minimize calories while still fueling your body. Making sure to get enough protein can help keep you satisfied for longer and make it less likely you’ll snack throughout the day. Lean proteins include low-fat dairy products, eggs, poultry, lean beef, seafood, legumes, and tofu. Try incorporating a lean protein at each meal or snack. This will help keep you full throughout the day and make your meals more balanced. Most people need between 2 to 6 ounces (57 to 170 g) of protein from sources like meat, poultry, seafood, eggs, beans, and nuts. From dairy sources, aim for 2-3 servings a day. A serving could be 1 cup (240 mL) of milk, 1.5 ounces (43 g) of cheese, or 8 ounces (230 g) of yogurt.
When to Seek Medical Treatment
See your doctor if natural weight loss methods aren’t working. While good nutrition and exercise can help most people lose or maintain weight, sometimes there are other factors at play that make weight control difficult. If you’ve tried natural methods and aren’t getting the results you want, talk to your doctor. Your doctor can assess your overall health and try to determine if any underlying issues might be making it hard for you to manage your weight. In addition to giving you a physical exam and asking you about your current diet and lifestyle habits, your doctor may recommend running tests to look for possible health problems. Depending on your current weight and health, your doctor might suggest additional treatments to help you lose weight, such as medications or weight-loss surgery.
Discuss your concerns about how your weight is affecting your health. Being overweight doesn’t necessarily mean you are unhealthy. However, if you are carrying extra weight, you may be at higher risk of developing a variety of health problems. Talk to your doctor if you’re worried about how your weight might be impacting your health. Being overweight is associated with a higher risk of: High triglycerides and low “good cholesterol” (HDL) High blood pressure Diabetes Heart disease Stroke Breathing problems, such as sleep apnea Gallbladder disease Osteoarthritis Certain types of cancer
Ask your doctor for advice on how to lose weight safely. If you need or want to lose weight, your doctor can work with you to find safe, effective, and realistic approaches to weight loss. They can work with you to create a plan tailored specifically to your individual needs and lifestyle, and help you determine an appropriate goal weight. For example, your doctor can tell you which kinds of exercise are appropriate for you and what kinds of adjustments you can safely make to your diet. Your doctor may also be able to recommend a dietitian or other specialists who can help you.
Let your doctor know if you have unexplained weight gain or loss. Sudden weight gain or loss with no obvious reason can be a sign of a serious medical condition. If you find your weight changing and you’re not sure why, schedule an appointment with your doctor. They can ask you questions and run tests to try to pinpoint what’s going on. Common medical causes of unexplained weight change include: Thyroid problems Conditions that affect your hormones, such as PCOS (polycystic ovary syndrome) or Cushing’s syndrome Water retention due to kidney or heart disease Emotional problems, like depression or anxiety Certain medications
Get medical help if you think you might have an eating disorder. If you feel like you’re constantly worried about your weight or body shape, or if you find yourself fixating on how much you eat or exercise, you may have an eating disorder or be at risk of developing one. Eating disorders can lead to life-threatening health problems if they’re left untreated, so call your doctor right away if you’re concerned you might have one. Common signs of an eating disorder include: Regularly skipping meals or eating excessively restrictive diets Fixating on weight, body shape, or appearance Binge eating or eating unusually large quantities of food Feeling guilty or disgusted about your eating habits Feeling the need to induce vomiting, use laxatives, or exercise excessively after eating Avoiding social activities Obsessing over diet and exercise
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