Every day, we make decisions that affect the way our bodies work. Not sitting right at your desk all day can damage your back and shoulders. Staring at that computer screen for too long might affect your vision or give you headaches. The many decisions that you make about the things you put in your mouth probably show the most noticeable, even tangible effects on your body–effects that you don’t want to show off on the beaches of Miami. Drastic cutbacks might work for a little while, but old habits will most likely creep back in, adding back the pounds you lost.
It doesn’t have to be that way, though. Decide to make changes, little by little, until they become the norm. It’s a psychological game of mind over matter where you can train your brain to accept new and healthier habits bit by bit until they just become a part of who you are. No need to take on the full impact and stress that comes with a strict diet. Take it piece by piece until you find where you’ve always wanted to be and you feel confident being and staying there.
More Veggies, Then More Fruits
Maybe you are kindred spirits with the spinach-loving Popeye and maybe you eat fruit like candy. But even if you don’t really care much for fruits and veggies, make it the start of your weight loss program. Try to put more vegetables in your diet, and then more fruits; this might help your brain get used to it. If you’re just adding a little something green to your plate, your brain might be more okay with that than a plate full of different vegetables. It will get you into the healthier mindset gradually rather than dealing with the intimidation of taking it on full force.
Hold Off on Getting Seconds
We’ve all been at Thanksgiving dinner. You just pounded down a turkey leg and some mashed potatoes, but you still feel there’s room for more. So, you go for it. After you’re done with your second helping, though, you feel a little sick. This is because it takes 20 minutes or so for your brain to recognize that you’re actually full and satisfied. So, before you take on that next round of food, wait to see how you’re body is feeling around 20 minutes before you make a decision to pack it in. This will become a habit as you come to learn the portion sizes your body actually needs to be satisfied.
Cut Up Your Plate
Before you even begin meals, make it a habit to cut up your food. Doing so has been proven to reduce your food intake, and it may help you recognize that feeling of fullness mentioned above. Even if it’s just a bagel, cut it up. It makes your mind satisfied faster, making you eat much less.
The hardest part of losing weight is probably feeling like you’re doing it on your own. It’s much more difficult to live a healthier lifestyle if you’re the only one pushing to be your best self. Consider a weight loss clinic to help you get the support you need, both mental and physical.
Foods that are high in fat, sugar, and/or salt are difficult to give up. This is because they release a hormone called dopamine in our brains, which affects the brain’s reward center. Giving these things up means giving up that feel-good feeling after we eat. If you take all fat, sugar, and salt from your diet you’re likely to suffer headaches, sluggishness, and generally just feel bad.
Best results come with learning to incorporate healthy choices gradually with the support of experts at a weight loss clinic.
Weight Loss Tricks That Actually Work, mensjournal.com
Why healthy eating causes that uncomfortable feeling, theglobeandmail.com