Many people believe that weight loss is a painful thing, often linked with starving themselves, skipping meals, and opting for a heavy-exercise routine. Some are even afraid to set a weight loss goal because they can’t stand the thought of going hungry. But let's stop and think about it for a minute.
If the only way to lose weight or stay slim was to go hungry all the time, the vast majority of the planet - afraid to be in pain - would be extremely overweight, right? It's simply not the case, because maintaining a healthy weight is not such as strenuous practice. It only requires us to make a few adjustments to our diet and eating habits.
First, we need to understand how our body works, and why starvation is not the right way to lose weight. Our body is a marvelous machine. It has a self-protection mechanism that naturally tells us when we're hungry and needs to stock up on fuel so we can sustain a healthy level of energy and have the reserves necessary for our cells' healing, repair, and maintenance. Ancient men would go for days or weeks without eating, and their bodies would send them warning signals that they're in serious danger. When they did eat, their bodies - still in self-preservation mode - would immediately store as much fat as possible to be converted to energy, allowing them to gain weight, instead of losing it.
Your body works in exactly the same way today, and if you wish to lose weight, you surely don't need to go hungry or exercise excessively.
Try the 6 following tips:
1. Don't starve yourself. When you do, you trigger your body’s natural survival instinct. This means that your body will try to retain as much fat as possible, so you end up burning fewer calories and fat, and putting on extra weight.
2. Don't get hungry. Don’t wait until you feel hungry to eat. Instead, eat as soon as you can. If you wait for a long period of time before you eat, your body will go into panic mode, thinking that you don’t have enough resources to feed it, and you will end up overeating.
3. Consume regular nutritional meals. Instead of eating three large meals at breakfast, lunch, and dinner, divide the same quantity of food into five to six, fairly small, healthy meals throughout the day: add one between breakfast and lunch, another one between lunch and dinner, and if you are still hungry after dinner, have a small snack at least 2 hours before bedtime.
4. Avoid skipping meals. Instead of helping you burn extra calories, missing meals will put your body in starvation mode which will drive you to over-indulge and stock on fat during the next meal. Additionally, skipping meals slows down your metabolism and reduces the amount of fat your body burns.
5. Teach yourself to eat slower. Place your knife and fork down between every bite and chew for a few seconds longer than normal. It can take us up to twenty minutes to realize that the body is full, and so, when you eat quickly, you don't give yourself enough time to recognize the “I'm full“ signal your body is sending to your brain.
6. Take 15 minutes to move around. If you can't exercise regularly, simply allocate an extra 15 minutes for physical activity a day. For example, park your car a bit farther than your workplace and walk there. At lunch or when leaving work, take the stairs up or down instead of taking the elevator. Walk to the grocery shop instead of having your products delivered. When you start taking small steps like these, you could easily get to sixty minutes of efficient physical activity per day.
By adopting healthier eating habits and avoiding starvation, you can achieve your ideal weight gradually and succeed in sustaining it.
Till the next read, remember that "hungry" does not rhyme with "healthy"!
This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.