Losing weight is one of the biggest New Year’s resolutions. You see lots of people at the gym. Sales of health and fitness gear and equipment go through the roof.
But by the end of January or so, many and maybe even most, of those committed to losing weight have fallen back into their old habits again.
Being overweight contributes to so many health problems, some of which can be deadly. You’re at higher risk for heart attack, sleep apnea, diabetes, and foot problems like heel pain and arthritis.
The problem does not lie in knowing what to do. The real challenge, like most problems in life, lies in your mind. Some of the most common reasons for failing to lose weight include emotional eating, setting unrealistic goals, following fad diets for quick fixes, and hating your body.
Solve those core psychological issues, and weight loss will follow. Here’s some tips for making weight loss happen – and stick:
1. Create an Eating Plan You Love
You’ll have a much easier time following a new eating plan if you enjoy doing it. Do not turn eating into self-torture!
You should look forward to eating. One of the healthiest ways to eat (and it’s proven) is essentially following something similar to the Mediterranean diet. It’s a way of eating, but it is not a fad diet.
People actually have constructed many of their own unique ways to follow the Mediterranean diet. It does not need to be followed in only just one way.
Basically, with the Mediterranean diet, you eat:
And you make sure to avoid sugar, salt, refined and white grains, and highly processed foods.
You can find more recipes that follow these general principles online than you could ever plan out in your lifetime. So have fun, and figure out what you like best!
2. Exercise in Ways You Enjoy
Mayo Clinic recommends 150 minutes of moderate aerobic activity per week, or 75 minutes of vigorous aerobic activity per week.
How do you know if you’re exercising vigorously?
You simply do the talk test. If you feel like you can’t talk without gasping for breath in between what you say, then you’re not exercising vigorously.
Just like eating, you have practically an infinite number of exercise types to choose from. As long as it gets you huffing and puffing, you’re doing just fine!
3. What If You’ve Tried Everything and Can’t Stick to Your Plan?
If you’re an emotional eater, have body image issues, or have tried everything you can on your own, but haven’t been able to sustain the success, you might have a food or body image addiction.
Don’t feel ashamed. Millions of people struggle with this, and many of them have similar issues to you. You’re not alone.
And don’t let the name “Overeaters Anonymous” fool you. It’s not just for overeaters. It’s for everyone who struggles with food and body image.
OA has a quick 20-question quiz that takes just a couple minutes which can help you identify if you suffer from a food or body image addiction.
Yes. You can do it! Anyone who wants to lose weight and is serious about doing it can. And hopefully these tips get you on your path to a new, healthier, and happier you!