One of the most common New Year resolution is weight loss (or changing body composition). If you are feeling dissatisfied with your body, wanting to improve your health or feeling tempted to lose weight fast, you may be thinking that a diet, calorie restriction or extreme exercise is the solution.
A desire to lose weight coupled with body dissatisfaction can easily turn unhealthy and dangerous. It's easy to take a diet too far. It's not uncommon for people to make extreme changes - like not eating grains, dairy, sugars and processed foods - severely restricting calories and nutrients all in the name of weight loss. A "diet" may offer quick fixes and a black and white method of dictating what you can and can not eat, but the truth is that these methods are extreme and impossible to maintain in the long term. Plus, they teach you nothing about changing your lifestyle habits which is how long lasting weight loss is achieved.
You can take a pill, injection, supplement, purchase a meal replacement kit, fast for 8-12 hours or follow a fad diet but if your weight loss method isn't sustainable, the weight loss you achieved will not last. Furthermore, with many extreme weight loss methods, there may be long term risks associated. It's easy to think that weight loss will happen easily from eating less and exercising more but maintaining a healthy weight means making sustainable habit changes.
Here are some practical tips to help you eat healthier without the constraints of dieting:
1. Embrace whole foods
- Fruits and Vegetables - make sure your plate shows color variety
- Whole Grains and potatoes - choose brown rice, quinoa, oats, and potatoes.
- Lean Proteins - incorporate beans, lentils, fish, chicken and tofu.
- Take your time to savor each bite.
- Look forward to something at every meal.
- Limit distractions while eating (ex. avoid eating in front of the TV, while reading, scrolling social media, in the car, etc.)
- Pay attention to your hunger and satisfaction cues.
3. Stay Hydrated
- Carry a water bottle with you as a reminder to drink.
- Add a slice of citrus fruit, a splash of fruit juice, cucumber or mint to add flavor to plain water.
- Avoiding Labeling Foods as "Good" or "Bad" as this can lead to guilt and unhealthy eating habits.
- Focusing on eating for fuel, nourishment and joy. Think about how foods make you feel and how they fuel your body.
- Induldge responsibly to prevent feelings of deprivation and the tendency to overeat.
- Set aside time once or twice a week to prepare meals and snacks.
- Create a grocery list to help with meal planning (and to avoid impulse buys).
- Don't go more than a few hours without eating.