When we severely restrict calorie intake our metabolism slows down and our body holds on to its fat to protect it self from a perceived famine situation. According to Martha Beck, author of The Four Day Win: End Your Diet War and Achieve Thinner Peace, “When you diet in a highly restrictive way, or even when you mentally attack yourself for being fat, your body may go into ‘emergency’ mode. Your metabolism drops, while the brain increases production of hormones that tell your body to store fat, especially around your middle.” (Pete can we create Amazon Link) More proof that extreme diets are not the solution.
They may not be particularly innovative or sexy, but here are seven sensible strategies for sustainable weight loss.
- Be Realistic with your goals
Make them measurable, achievable and sustainable. How long did it take you to gain the weight? I am guessing you gained it a pound at a time over months or years. The best way to take it off is the same way—gradually. Aim for between 1-2 pounds a week and 2-3 pounds a month. Slow and stead is the best way to achieve lasting results. Track your progress by how you feel and how your clothes fit, rather than fixating on a number on the scale. - Gradually Replace old habits with healthier new ones
There is no magic bullet. A quick fix just doesn’t exist. You have heard it all before and for a reason, because it’s true. If you want to change a habit you need to do it gradually and for a period for 28 days to get it to stick. Don’t get radical. Make one or two changes at a time.
Some of my favorites include:- Eat an extra serving of fruits and veggies each day
- Have a salad instead of fries
- Drink alcohol only on the weekends and keep the count to 1-2
- Have popcorn instead of chips and sparkling water instead of soda
- Clear away the processed foods, transfats, and sugar laden stuff
- Be picky and quality conscious. Don’t eat it if it isn’t delicious
- Act as if and change your self talk
- Don’t have tempting snacks around
- Always order the small size
- Don’t clean your plate–stop when you are no longer hungry
- Seek support
Find a coach, a friend, family member, or support group who can be there for you. Studies confirm that those trying to lose weight who are aided by support, in person, on line or over the phone, enjoy more success than those who try to go it alone. - Reward yourself with things other than food
Treat yourself to a movie or a manicure when you reach a goal. - Increase your activity
- Walk more
- Find ways to take more steps each day
- Do sit-ups before bed or while watching tv
- Stretch for a few minutes each morning
- Take the stairs, not the elevator
- Take a ten minute walk at lunchtime and again after dinner
- Find an activity you enjoy and engage in it often
- Try yoga, pilates or tai chi for the mind-body benefits
- Keep a journal
It will increase your awareness and accountability. Most of us underestimate how much we eat and this is a great way to get real with ourselves. Record what you eat, how much, when, where and with whom. You will become more knowledgeable about your choices and eating patterns. Studies confirm the effectiveness of this approach. You identify unhealthy habits and can begin to substitute more healthy ones. Simply knowing you’re tracking your food can help you avoid that unnecessary snack because you just don’t want to write it down! - Be Mindful–Pay Attention
Eat only when sitting down. Cut down on the mindless snacking. Give up drive throughs and eating while watching television. One of my major offenses is snacking while I am getting meals ready. I keep reminding myself to only eat while sitting down and sometimes chew mint gum to avoid temptation.
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