Achieving and sustaining healthy weight loss is not easy. It starts off as an uphill battle, with an overwhelming number of options available on how to approach it. But having a strong foundation of healthy habits is key if you want to achieve sustainable results. This article will focus on the importance of building a solid foundation of habits to help you reach your own weight loss goals.
1. An Introduction to Healthy Habits for Sustainable Weight Loss
Having a healthy lifestyle and being conscious of what one eats are important aspects when striving for sustainable weight loss. Unfortunately, it can also be quite the challenge when trying to change eating habits and adopt behaviors that provide long-term results.
However, with some effort and willpower, healthy habits are achievable. Let’s go through some of the key points that will help towards success in reaching your goals and maintaining a healthier lifestyle:
- Start small – Adding an extra vegetable to everyday meals is a great beginning!
- Planning – Create meals that are healthier, plan ahead and eliminate the temptation of convenience foods when out and about.
- Get active – Regular exercise should be a regular part of life, and small changes can make a big difference over time.
- Sleep – Quality sleep is important for glucose tolerance as well as overall wellbeing.
- Drink Water – Aim for at least 8 glasses of water a day.
- Reduce Screen Time – Spending extended amounts of time on devices may play a part in weight gain.
It is also important to ensure that you have an adequate amount of vitamins and minerals in your diet. Supplementing your regular meals with healthy snacks, such as fruits, nuts and vegetables, is a great way to make sure that you are getting the important vitamins and minerals that your body needs.
These tips are only the beginning points of a journey towards achieving sustainable weight loss. Making small changes to your overall lifestyle is the key to success.
2. Fuel Your Body With Nutrient-Dense Foods
What you eat can dramatically affect how you feel and how you look. Nourishing your body with nutrient-dense foods is one of the most effective and healthiest ways to keep up energy, lose weight, and stay healthy. Nutrient-dense foods are not only low in calories, but also full of disease-fighting vitamins and minerals to keep physicals functioning at their best.
Identify nutrient-dense food sources. Nutrient-dense foods are mostly plant-based foods including:
- Fruits
- Vegetables
- Whole grains
- Low-fat dairy products
- Eggs
- legumes
Add some protein sources such as lean meat, fish, tofu and beans to your diet. Try to include a wide mix of colors to get the most optimal blend of vitamins and minerals.
Stay mindful. Nourish your body with nutrient-dense foods that are rich in vitamins and essential nutrients. Keep a healthy balance between fats, proteins, and carbohydrates and choose snacks that are packed with nutrients instead of empty calories. Focus on adding wholesome food sources to your diet rather than trying to eliminate them.
3. Give Exercise a Regular Place in Your Life
Make It Memorable
Exercise can be exhausting, and that’s why it’s essential to incorporate it into your life in a way that works for you. Take the time to find a routine that you enjoy and that fits in with your lifestyle. Not being able to commit to exercising every day shouldn’t be a barrier to getting active. Try the following:
- Choose activities that are social rather than solo pursuits – so you have something to look forward to, and something to motivate you.
- Set aside some time each week for regular exercise or group activities, and don’t break that date with yourself. This is especially important on those days when you’d prefer to be doing something else.
- Choose activities and experiences that challenge your body and your mind. Variety can be really helpful in helping to keep you motivated and interested.
- Choose exercises that you can do from home, and get friends or family involved – it’ll help you to stay motivated and accountable to yourself.
Exercise doesn’t have to be just about physical benefits, you can also use it as a way to relax and destress – think of it as ‘me time’ and as your way of taking care of yourself. Exercise will also help you sleep better, and being able to relax and sleep will also help you to be more productive and focused.
Make exercise an integral part of your life and give it the priority it deserves. That way, it won’t be yet another thing you feel guilty about.
4. Make Sleep a Priority
Everyone knows how important a good night’s sleep is, yet it can be easy to ignore. Today’s hectic lifestyle combined with overstimulation from screens can make it difficult to wind down and get a proper rest. That’s why it’s more important than ever to — your body and mind will thank you!
Start by committing to consistent sleep patterns. Studies have shown that people find it easier to fall asleep and stay asleep when they keep a regular sleep schedule – even on the weekends! Suspend late night work and social media use on weeknights. Instead, replace screens with calming activities such as reading, coloring, or mindfulness meditation. Doing these activities helps your body and mind relax for the night.
Creating the right sleep environment is also essential. Keep your bedroom quiet, dark, cool, and comfortable. Try to make it a screen-free zone and reduce noise distractions that can disturb your slumber. Additionally, many people find that using a natural white noise generator helps reduce distractions and create a calming ambience.
- Commit to consistent sleep patterns – even on weekends
- Suspend late night work/social media use and replace screens with calming activities
- Make your bedroom quiet, dark, cool, and comfortable
- Encourage natural white noise to reduce distractions
5. Building Healthy Habits Into Your Routine
Creating long-lasting healthy habits into your day to day lifestyle can feel like an incredible challenge. However, it’s actually much easier than it seems, especially when you prioritize creating these habits. Here are a few suggestions to help get you started on the road to healthy living.
- Set achievable and realistic goals: Set the bar low and build up to something more long-term. Setting and achieving attainable goals can help you stay motivated and build a strong foundation for developing additional healthy habits in the future.
- Create a routine: Designating certain times of the day for certain activities can help keep you on track and create a habit-forming pattern. Whether you’re an early riser or night owl, find a routine that works for you and stick with it.
- Make time for sleep: Getting enough sleep is essential to having enough energy and focus to take on the day. When you’re tired, it’s difficult to stay motivated and stay on track. Make it a priority to get at least 8 hours of restful sleep every night.
- Eat healthy: Developing the habit of healthy eating doesn’t have to be overwhelming. Start by making small changes to what you already enjoy eating. Healthy swaps like whole wheat pasta over regular pasta, or adding in a salad to your meals can help make it easier for you to achieve a healthy diet.
- Engage in physical activity: Incorporating activities that you enjoy into your routine can help your body stay active and healthy. Make it easy for yourself by doing activities that you actually look forward to doing, such as hiking, swimming, or taking a yoga class.
Find What Works For You
At the end of the day, you need to find the techniques that work best for you and your lifestyle. Start small and gradually prioritize cultivating healthy habits into your daily routine. It’s also important to pay attention to how your body and mind respond to different healthy habits. Once you discover what works best for you, don’t be afraid to adjust accordingly.
6. Develop a Positive Attitude Towards Weight Loss
Approach the Journey with Confidence
Having a positive attitude towards weight loss can be difficult. It can be daunting to start a workout routine or give up favorite treats, especially for those who have tried to diet in the past. Here are several strategies to give yourself a confidence boost in the journey ahead.
- Think about the benefits. What do you gain from boosting your health? Focusing on the potential rewards can encourage you to make positive changes.
- Focus on progress. Don’t look at the big picture overwhelms you, instead celebrate the little victories.
- Surround yourself with supportive people. Getting rid of the naysayers and focusing on those who view your efforts as an admirable endeavor can have a large affect on mental wellbeing.
- Eliminate harsh self-talk. Negative words can have a huge impact on your results. Replace them with kind statements and praise yourself for progress.
Having a positive attitude won’t change the entire journey, but it will make it a lot easier. Get in the habit of thinking positively, and you’ll see that the journey simply get more enjoyable. Visualize yourself as healthy, strong, and in control. Set achievable goals and believe that you will reach them!
By implementing and maintaining healthy habits for sustainable weight loss, you have taken the first step towards a happier and healthier you. However, it is important to note that this journey takes time and effort. This means to stick with your desired lifestyle and be better than yesterday! Remember to be kind to yourself and celebrate all the progress you make along your journey.