If you’ve been struggling to lose weight, there may be a number of reasons that you can’t keep the pounds off. Don’t succumb to frustration, just assess what you’re doing and why it might be preventing you from attaining your ideal weight. These helpful tips will help you keep off those pounds for good.
1. Your genes might be hindering you
Everyone has a different genetic make-up. You may be of a certain portion of the population that simply needs to work harder to lose weight. Instead of sulking about it, understand that this is something you can’t change and go the extra mile to keep off the weight. Talk to a geneticist about your problem and see is he or she can do a diagnostic test to see if your genes are getting in the way of your diet.
2. Ditch the soft drinks
If you think that low-calorie soft drinks are a healthy alternative to their full sugar, full calorie equivalents, think again. The amount of sugar in healthier versions of soft drinks still exceeds the amount in water, tea or black coffee. So, ditch the soft drinks and switch to water as your go to beverage. If you still want a little sweetness, try honey instead of sugar.
3. Eat more slowly
Eating quickly can prevent the body from recognizing that it is full. It typically takes 20 minutes for your body to realize that you do not need to eat any more, but, by this point, many Americans have already pushed it past the limit. You will feel better and look trimmer if you take your time eating, chew slowly and stop to breathe every few bites.
4. Eat in silence
If you eat, as many of us do, in front of the television or computer screen, you may not be noticing how much you’re eating. If you turn off the distractions and focus on the food you’re eating, you will taste the food more and enjoy the experience of eating in a new way. You will be able to notice how much you eat and consume food more mindfully.
5. Sleep more
When we’re chronically tired, we have a tendency to eat less healthfully than if we’re rested. Falling short of the recommended eighth hours of sleep a night can cause cortisol, the stress hormone, to increase, making us desire fattier and sugary foods to buoy ourselves through the day. Turn off your lights and stimulating electronics an hour before bed to help your internal clock regulate to falling asleep earlier.
6. Kick your old, bad habits for good
The things that you quit in order to lose weight may be coming back to haunt you. Whether it be eating late at night or buying that extra box of cookies, the healthiest choices are often the hardest to keep. Keep trying to limit yourself, despite your cravings, and you’ll see those pounds drop in time. Remember: a diet is a permanent change in eating habits. You have to stick with it for it to work.
7. Keep track of your progress
If you track how much exercise you do and how many calories you eat each day, you’ll be able to look back and see all of the effort you’ve made to lose weight. You can see how hard you’ve worked and understand exactly what you need to do to make your weight goals. If you go about it without thinking, you’ll have nothing to look back on when and if you start gaining weight again.
A diet cannot be something that you stick with just for a while until you don’t like it anymore, you have to be willing to commit to a diet for the rest of your life. With these tips in mind, you’ll know exactly what you need to do to stick with your weight loss goals through thick and thin.