It’s a New Year, if you want to see a new you that is a few pounds lighter, then there are some things you must do to make that happen, and no wishful thinking is not all that there is to do. Yes, you can start with the thought of losing weight, but then it comes time to take the actions needed to have the scale shift in the direction that you want it to go.
It's Time for Change
Behavior change that helps to alter your habits is quite significant to you being successful in taking the weight off and keeping it off. Need to lose some weight? Here are some mindful things you can do to have that happen while improving your overall health too.
8 Mindful Ways to Lose Weight Now
a. When you have a rock-solid plan to lose weight, and then take the actions needed to do so, you will lose weight. A detailed plan must be designed and adhered to for some time, so that it becomes an healthy lifestyle behavior change in order for you to be successful in losing weight and keeping it off.
b. Setting up the mind to adhere to a plan to achieve your goals is imperative to see and maintain success.
2. Reduce Stress
a. Stress is a silent killer as we have mentioned numerous times before in other articles and post. Stress also has a way of having you pack on additional pounds. When you are stressed, mindful eating goes out the door and the only eating one cares about is comfort food to make the situation feel different if only for the moment. This type of eating is not good and can raise blood pressure, have you eating things you would not intentionally eat because you are also eating unconsciously.
b. Stored up trauma that you have been holding on to for a while can be harming your ability to lose weight; it is time to acknowledge this and find ways to release it from your fat tissues.
c. Meditate & Pray for guidance or what to do and when to do it. It is time to release the strong hold that stress has placed on you.
a. Do your best to go to sleep and wake up at the same time most days of the week. The body functions at its best when the sleep cycle is regulated.
b. Aim for seven to nine hours of sleep most nights of the week.
4. Drink Water
a. Start your day with water to get the system revved up enough to produce its first bowel movement before heading out the door. (Add lemon, lime, ACV to your water for even better results)
b. Water has no calories and just about every other drink does, therefore, it is imperative to cut down on sugar filled drinks like soda when you are trying to lose weight.
c. Water helps with circulating blood throughout the body and helps to expel toxins and certain waste from the body.
5. Eat Differently
a. Watch your portion size (eat in a bowl)
b. Consume more of nature’s carbohydrates like fruits and vegetables or meals that are high in fiber, low in unhealthy fats and dairy products. Whole grains and legumes are great to eat too because they have vitamins and minerals that are beneficial to the body. Avocado, olive and coconut oils are o.k. Avoid white flour and rice. Avoid cotton, canola, soybean, sunflower oils. *Pesticides are endocrine disruptors and cause the body to hold on to weight.
c. Snack on nuts and seeds instead of gummies, cake and unhealthy carbs and fats.
d. Eliminate or limit gluten intake.
e. Make more meals at home vs. eating out to monitor what you place in your mouth and eventually body. Sodium and sugar are utilized heavily in restaurant and fast-food establishments meals, and they are often more than the recommended daily allowance; so, be mindful of this if or when you decide to eat out. Though the options of things to eat are endless, all things are not good for the waistline, hips, abs, heart, etc. Be mindful from this point forward when deciding which foods to place in your temple.
f. When possible, eat meals while the sun is up or while it is light outside. Do your best to not eat 2 to 3 hours before bedtime; this can make for uncomfortable sleeping and undigested food can cause heartburn, upset stomachs, indigestion or even diarrhea.
g. Fast for 12 hours, 2 to 3 nights of the week from say 7pm to 7am or 8pm to 8am. If 12 hours is too much to do right now, go for 8 to 9 hours from maybe 9pm to 5am or 9pm to 6am. Give your digestive system time to rest from intaking food. The fact is taking a break from eating while sleeping is one of the easiest and most logical ways to help with losing weight without even thinking about it, because the body is at rest anyways; won’t you become intentional and make this a simple hack a part of your new lifestyle?
6. Move More, Let’s Get Physical!
a. You heard it a million times, you must move it to lose it. Whether you choose to exercise regularly or get in some form of physical activity this must be done to lose weight. Moving more not only burns fat within the body, but it is also good for your heart health and longevity too. Start by brisk walking 30 minutes a day for 3 days a week, gradually increase to jogging for 5 to 10 minutes 1 day a week. Do your best to get in 150 to 300 minutes of so form of moderate physical activity to get your heart rate up or 75 to 150 minutes of vigorous activity and 2 days of strength training every week.
b. Get that heart moving faster and harder for a 30+ minutes a day.
a. To lose weight you must make a conscious decision to do so and break some of the old habits that may have caused you to gain weight in the first place. A good habit would be to leave the gym bag with sneakers at the door or in the car to remind you to get in physical activity mode.
b. Plan & pack your lunch for the week ahead of time.
c. Instead of having a candy jar on your desk, have sugar free mint or gum. Consider bringing some nuts or seeds into the office, like almonds, walnuts, macadamia, cashew, or sunflower seeds to snack on. Keep a jar of almond butter nearby to go on apples, celery or carrot sticks or eat a tablespoon for an afternoon pick me up. Start making healthier choices and they will eventually turn into healthy habits.
8. Hire a Professional Coach
a. Working with a professional, if not just initially, can help you become more aware of the things you may not consciously be aware of that you are doing to sabotage your weight. They can help you put together a plan, hold you accountable and educate you on how you can make permanent sustainable lifestyle changes, instead of changes for the moment.
b. Ask for help. Going at losing weight alone takes more than will power and it is the easiest way to fail or have setbacks which will have you go no where. Mindful change is in order.
Accountability is Key
Losing weight can be an arduous task, but it does not have to be that way when you make a conscious decision to construct and implement some new behavior changes in your life; in this case losing a few pounds to shift the scale downward while maintaining that weight. Take a moment to take a deep breath and grasp all that you have just read; if it resonates with you, it may be time for you to do something about taking off those extra unwanted pounds. The first step is to make that decision that you want to and will change this year. Now, if you want to be bold make a commitment to change right now, at this moment and begin. Living life overweight or obese can have a detrimental impact on your total health, therefore there really is no time like the present to comprehend this and decide to change. We may be able to help you lose those stubborn unwanted pounds. Reach out to one of our Coaches or Trainers to schedule a 15-minute complimentary call to learn more. It’s a New Year, do you envision a New You?
Nature Medicine: Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Retrieved, November 1st 2022.