“I’ve done everything possible but I just can’t lose weight.” “I’ve always struggled to lose weight.” I hear these words all the time, but are these words an honest assessment or fixed mindset? I would argue it’s the latter. If you or someone you know struggles to lose weight try these six strategies to reboot your weight loss effort.
- Keep a Food Journal
At Cypher Health & Fitness we lean heavily on the Myfitnesspal app because tracking your food helps build not only accountability but also awareness. Most people don’t have a clear idea of how many calories they are eating or expending. For most, counting calories is a guessing game; but it doesn’t have to be. Try keeping a food journal to help guide your weight-loss efforts.
2. Don’t be too Restrictive
Being hangry is a real thing. This combination of hungry and angry is your body’s response to a lack of nutrition. Depriving yourself of food can be counter-productive to your weight-loss goals. Eating too few calories can send your body into starvation mode where it works to hold onto every ounce; this in turn, slows your metabolism down. So, eat something!
3. Know the Difference
Just because something is vegan or vegetarian doesn’t mean that’s it’s healthy. French fries are vegan and beer is plant-based; however, that doesn’t make these things healthy. Be cautious of terms that can be misleading. For example, reduced-fat is a common misleading term. reduced-fat products are usually high in sugar to improve the taste.
4. Make Veggies your Friend
Conversely, there are those foods that you don’t have to worry about-veggies. Load up on non-starchy vegetables likes mushrooms, peppers, broccoli, and cauliflower. Fresh veggies add necessary minerals, fiber, and vitamins that will keep you full and on track with your weight loss goals.
5. Get Some Sleep
Coach Leslie says, “If I could redo the health pyramid, sleep would be at the foundation just before nutrition. I agree with this because if you haven’t sharpened your sleep routine it’s going to be significantly harder to lose weight. The goal each night should be seven hours of uninterrupted shut-eye. Try to keep your sleep pattern as consistent as possible; this means going to bed and waking up at the same time each day. Try to create a bedtime routine that doesn’t include screens and transitions you into a restful nights sleep.
All in all, listen to your body. Health and wellness sit at the juncture of exercise, rest and managing stress. Without all three of these in order, things are likely to remain as they are now.
To your Continued Success,
Coach Don
