The rate of weight loss depends on your body’s metabolism and other factors such as physical activities and body composition, which are all unique to everyone. Based on the concept of ‘calories in, calories out,’ you should consume less than you burn. This technique is a pillar step towards losing weight.
Ashburn weight-loss counseling won’t recommend losing water weight on low-carb diets. In most cases, you regain your weight immediately after you are back to the regular carb diets. This eating habit is incredibly dispiriting if you are looking forward to long-lasting results.
Many people get challenged while losing their weight and give up because they lack a strategy on how to cut off their extra weight. The following are five strategies you can employ on a journey to control your weight.
1. Tracking Your Diet and Exercise
If you want to lose weight, you should pay attention to every beverage or meal you take. You can achieve these by logging everything you consume either in a journal or online food tracker. Research has proved that there is a correlation between weight loss and consistent monitoring of food intake and exercise.
2. Eating Mindfully
A good number of people take their meals on the run. Due to this, they are barely aware of the meal they are taking. The mindfully eating technique includes being aware of how and where you eat your food. This practice will not only enable you to enjoy the meal but also maintain a healthy weight.
While taking your meal, ensure you are sitting, preferably at a table. To avoid distractions, keep away from phones, laptops, and television. While choosing food, go for one with plenty of nutrients that will satisfy you for hours.
3. Balancing Gut Bacteria
Human beings have a vast number and variety of microorganisms in their gut. Some of the organism increases the rate of energy harvesting from food, leading to increased fat deposits and weight gain.
To counteract the fat deposits, you will need to consume food rich in a wide variety of plants. Increasing fiber intake in the body will help diverse the set of gut bacteria. You should ensure your meal contains 75% of vegetables and other fiber-based food. Prebiotic and fermented food also stimulates the growth and activities of good bacteria that aids weight loss.
4. Getting Inadequate Sleep
Research suggests that having less than 5-6 hours of sleep per night increases your chances of being obese. Insufficient sleep will slow down the metabolic rate. When the rate at which your body converts calories to energy is less effective, your body stores the unused energy as fat.
Inadequate sleep leads to stimulation of the production of cortisol and insulin, which the body stores as fat under the skin. The amount of sleep you attain affects the regulation of the hormones leptin and ghrelin. Signal transmission from the stomach to the brain involves the hormone leptin.
5. Managing Stress Levels
Stress triggers the production of the hormones cortisol and adrenaline, which are part of the body’s ‘fight or flight’ response. With constant pressure, cortisol can remain in your bloodstream which increases your appetite. Cortisol will replenish your body’s nutrient storage with carbohydrates. Insulin will transport sugar from the blood to muscles, or stored as fat if not utilized. You can try stress management methods such as yoga, breathing and relaxation, and spending time outdoors.
The rate at which one loses weight varies from one individual to another. Although weight loss is a challenging procedure for many, there are strategies to give hope as well. On your weight loss journey, ensure you keep track of your diet and exercise routine. Always be mindful of any drink of meal you consume. Ensuring you get adequate sleep and having a stress management mechanism plays a significant role in weight control.