As is a common thread in most of my articles, this article discusses the “big picture” strategies to utilize daily to insure you provide all of the nutrition you will need to optimize your performance. Be mindful that if your body is deprived, it cannot function optimally. This would delay or stifle any progress in regards to enhancing wellness or facilitating fat loss. Give your body everything it needs, except for all of the calories.
The strategies noted here are for healthy individuals (without medical considerations). The suggestions below are strategies for you to achieve life balance and maintain focus on your wellness goals.
Eat Small Meals Frequently
Eating small snacks 4 to 6 times per day is a lot more effective than eating 2 large meals. When people go on diets they tend to skip meals and eat infrequently. They tend to attempt to eat significantly less food for as many days as their willpower will hold out. This is very dangerous and your body will react to these tactics in ways that will encourage overeating. Eating small, frequent meals will prevent you from occasionally overeating and will not shock your body into starvation mode.
Also make sure to eat SLOWLY. You only begin feeling full when the food you ingest reaches your stomach. However, this food will take a little time to get down there. Therefore, by eating slowly you allow the food you eat time to reach your digestive tract which will prevent you from overeating.
Eat Plenty of Fiber
Fiber assists in the regularity of your bowel movements. Getting an adequate amount of fiber in your diet will assist in the digestion of your food and eventual weight-loss. Fiber is found in abundance in both fruits, vegetables and legumes and many whole grains.
Eat Breakfast Daily
Eating breakfast daily will prevent you from overeating during lunchtime. Eating breakfast sets up a more logical eating day. For many people, by the time Lunchtime arrives, we are very hungry and hence, tend to make poor food choices. To achieve your weight-loss goals, do not ever skip breakfast.
Drink Plenty of Water
Water is essential to life, and it is paramount to the ongoing success of your weight-loss program. Make sure to drink plenty of water throughout the day as this will tend to reduce your food cravings, however, as with everything please don’t overdo it. Drink regularly but in moderation.
Eat Healthy Fats
Achieving weight-loss isn’t about avoiding fats, it is rather about eating healthy fats found in nuts and legumes. These “good” fats will assist your body in maintaining balance and well being as you progress along your weight-loss journey.
Dietary Consistency throughout the Year
Avoiding the “all or none” trap is an incredibly important mindset. Many people are either on a diet or off of a diet; meaning, that they restricting food until they give up, then, repeat this cycle. Long term success requires dietary consistency. Sunday – Monday, you need to eating similarly. Many people struggle with eating one way during the week, then, eating completely differently during the weekends, or, as stated being on or off a diet, which causes challenges for your results. Dietary consistency and planning are vital components for a long term plan.
Weight Loss Actions
There are certain things that you can do each and every day that will keep you focused and centered on your weight-loss goals and objectives. These may seem like very small and insignificant actions, however by regularly partaking in these actions everyday will very likely lead to accelerated weight-loss and improved health and wellbeing.
Here are some suggestions for weight-loss actions you can make on a daily basis:
Visualizing your success, on a day to day basis and a long-term outcome basis can be beneficial to maintaining focus and aiding you to stay on track. We tend to temporarily forget what we are doing and why we are doing it due to the busy nature of our lives. Scheduling the time to visualize who you are trying to become will aid you in remaining positive, keep your goals in focus and maintaining willpower during stressful times.
Track Your Progress
Tracking your progress will provide you with motivation and incentive to keep keeping on even when the going gets tough. Do this by keeping a journal, by weighing yourself regularly, by taking photos of yourself, and by setting appropriate weekly goals and targets in response to your progress. However, be aware that the progress you make may be very little, you may even take a few steps back at times. Yet don’t allow this to discourage you. Just keep moving forward and recording your feelings and experiences as you progress along your journey. Do not fall in to the mental trap that success is linear. EVERYONE takes steps back.
Finally, be sure to exercise daily. Having a structured training program is vital to maintaining muscle tissue and strong bones. Movement based living (leisurely walks, outdoor activities etc…) keep you connected to nature and to the world around us. Most people I see struggling to find their way live their lives in a vacuum. Come out and join the party. It will be great for your spirit and your weight loss goals.
To your success,