Among the most irresistible temptations, chocolates top the list. I mean, who doesn’t like to gobble down a big bite of a yummy piece of chocolate. But like they say, a moment on the lips sticks forever on the hips., and before you know, you can’t pull on that favorite Zara dress or zip up the Levis Jacket you bought just a couple of months back. But what strikes even earlier, is the realization that you don’t have that beach body to flaunt any longer and that’s when you start looking through all those gym adverts and diet plans you overlooked the last time.
The truth is weight loss cannot be achieved overnight, it is a long process which takes a lot of perseverance and control over your temptations. Though dieting in today’s times is synonymous with a quick fix solution for an overwhelming obesity epidemic, recent surveys have shown that chronic dieters consistently report guilt and self-blame, irritability, anxiety and depression, difficulty concentrating and fatigue.
Having known the ill-effects of dieting both psychologically and biologically, online communities like the weight-related issues community on CareSpace have been discussing more effective ways needed to shed those extra calories without having to go through a painful diet regime.
Some of the ways have been listed below:
1. Chew Thoroughly and Slow Down
Chewing your food better makes you eat slowly associated with decreased food intake, increased fullness, and smaller portions. Multiple studies have shown that eating fast leads to more intake of food, however eating slowly lets your brain to process that you are full.
2. Use Smaller Plates For Unhealthy Foods
Smaller plate helps you to eat less as the portions of food look larger, while a bigger plate can make a serving look smaller causing you to add more food.
3. Eat Plenty of Protein
Protein can increase the feeling of fullness, reduce hunger and help you eat fewer calories. Studies have shown that proteins affect several hormones that play a role in hunger and fullness.
4. Store Unhealthy Foods Out of Sight
Storing unhealthy food where you can see them can lead to cravings and increase hunger causing you to eat more. Numerous studies link the presence of fattening and sugary foods with weight gain and more frequent cravings. If you have a sweet tooth, try stocking more fruits like apples and bananas — and keep them in your eye line! Better yet don’t buy them, to begin with.
5. Power Yoga
Balanced with calculated calorie intake, power yoga includes some cardiovascular exercises that definitely promote weight loss. Yoga not only helps you make the necessary lifestyle changes get fit and healthy, it also fosters a better connection between your mind, body, and spirit to help you along your journey. This connection makes you more aware of your intentions/motivations, how you eat, and what you consume on a daily basis. This sense of awareness increases and develops the longer you practice yoga!
The Yoga community on CommunityZapp has been formed solely of people who preach and practice yoga. One can get invites to different yoga and meditation events and get expert opinions from those who have been practicing yoga for a long time.
6. Drink Water Regularly
Boring, repetitive advice? Perhaps. It also happens to be absolutely correct: water is the most important thing for human health. Unsurprisingly, this includes those trying to lose weight. Again, water is the most critical element of human health. Regarding weight loss, researchers found that drinking about 16 ounces of water led to 44 percent more weight loss over a 12-week period.
7. Eat Fiber-Rich Foods
It is well known that adequate fiber intake increases satiety or feelings of fullness and will help you lose weight. Studies demonstrate that viscous fiber, in particular, is beneficial because it slows the digestion process.
Sources of concentrated viscous fiber include beans, Brussels sprouts, asparagus, flax seeds, oats, and oranges.
8. Eliminate Sugary Drinks
Sugar maybe just the worst thing for people trying to lose weight. Sugary beverages like Soda have been linked to multiple diseases across the world. It’s very easy to take in massive amounts of excess calories from sugary drinks because liquid calories don’t affect fullness like solid food does. Therefore sodas can be replaced by healthy beverages like green tea and water.
9. Lock the medicine cabinet
Not only the eating disorder but intake of some classes of medicines also contribute to a bulging waistline. Medicines like anti-depressants, allergy relievers, diabetes and migraine meds, seizure medications have been found to cause a weight gain of 10 pounds or more.
However, it is suggested to check with your physician before altering your medication.
10. Sleep Well and Avoid Stress
Stress and sleep deprivation can be one of the main culprits for weight gain. Most of us become overeaters when we are under pressure or indulge in unhealthy eating when sleep deprived and eventually these conditions can sabotage your waistline and your health.
The stress and anxiety help community on CareSpace is the all-in-one resource for sleep and stress-related issues. Whether you are looking for preventive measures or treatment options, you can get practical and viable solutions from the members, doctors, nutritionists, counselors, and therapists in the community.
Anyone with a long-term weight-loss goal knows how amazing it feels to see the number on the scale shrink — and how frustrating it is when that number just keeps going up even with a painful diet plan and 5-hour long workout session. These 10 tips might help you shed those last calories and get your body in shape so that the next time someone offers you diet food, you can proudly say,”No Thanks!”.