It isn’t always easy to lose weight. In fact, it can be one of the most difficult challenges you face in your life. This is part of why people resort to unnatural, unsafe methods of weight loss.
In some cases, such as when people partook in the weight loss drug Ozempic, these attempts at losing weight led to unfortunate health side effects. In other cases, people are able to lose weight via unhealthy methods, only to gain it back later.
But when you practice healthy methods of weight loss, you’re able to feel better and it’s more likely you’ll be able to keep the weight off. Here are a couple of healthy methods to help you manage your weight.
1. Intermittent Fasting
Intermittent fasting is the practice of alternating between periods of fasting and eating on a predetermined schedule. Essentially, you just designate a period of time where you aren’t going to eat.
You may create an eating window, for example, from noon to 8 p.m. This would mean that you could eat any time during that time period, and outside of those hours, you’d be fasting.
This essentially puts a stop to late-night snacking and delays your breakfast for a couple of hours.
That said, intermittent fasting doesn’t mean you should partake in any more junk food than you usually eat during your eating window. Sometimes, people indulge in more unhealthy foods to “reward” themselves for fasting, causing them to gain weight regardless.
2. Mindful Eating
One of the most important practices for health and weight loss is mindful eating. This is the practice of listening to your body and paying attention to what you eat and why you’re eating it.
Sometimes you aren’t eating because you’re hungry. You’re eating because you’re bored. Through mindfulness you can reduce your food intake by paying attention to these habit-patterns.
Easy ways to practice mindful eating include:
- Avoiding distractions (such as TV) while you eat
- Reflect on how the food you ate made you feel after you’re done eating. Did you overeat? Do you feel groggy? Are you energized? Etc.
- Find a peaceful place to sit down while you eat. Eating while you drive or do another activity can bring your attention away from the task of eating.
The more mindful you are of your meals, the easier it will be to maintain a healthy weight.
3. Prioritizing Mental Health
If you’re constantly stressed from work, taking care of your family or anything else, it can make it difficult to lose weight. After all, one of the most common coping mechanisms for people is to eat unhealthy foods.
When you’re stressed, your body releases hormones such as cortisol and adrenaline which can increase your appetite over a long period.
Some practices to help manage your mental state include:
- Regular exercise
- Breathing techniques
- Walking outdoors in nature
- Talking with a trusted loved one
By prioritizing your mental health, it becomes much easier to eat healthy.
It isn’t always easy to lose weight. That’s, in part, because people are stressed, distracted and snacking throughout the day. If you practice mindful eating and prioritize your mental well-being, then healthy, sustainable weight loss is more likely to follow.