Weight is often a concern for many, and in the United States, an estimated two-thirds of the population is considered overweight or obese. Being overweight or obese can cause significant health risks.
Rather than getting caught up in the number on the scale, let's focus on balancing your lifestyle habits and making food decisions that are healthy to naturally support a healthy weight.
No matter your ideal weight goal, always put more emphasis on how you feel rather than your weight on the scale.
Switch your beverages. Replace soda or other sweetened high calorie beverages with water. Set a goal to drink half of your body weight in ounces of water per day. For example, if you weigh 160 pounds set your goal for 80 ounces of water, or 10 cups of water per day.
Set your focus on whole, nutrient-dense foods. Add healthy fats, complex carbohydrates, and lean proteins. These foods all contribute to a feeling of fullness. Fiber from plants is especially important as it keeps you fuller longer, meaning you are less likely to snack.
Limit additives. Some compounds that you encounter daily may contribute to weight gain. Some examples include BPA (mostly found in plastics and cans); perfluorooctanoic acid (found in many nonstick coated pans); pesticides; and phthalates. These chemicals can interfere with fat metabolism and act as endocrine disruptors.
Manage Stress. Stress may cause weight to increase in two ways. First, the body increases its production of stress hormones. When these hormones are triggered, the body goes into fat-storage mode and becomes more effective at storing fat. The second way is emotional - stress tends to cause people to seek comfort, often in the form of food. As a result you are drawn to high-calorie foods and your body is more efficient at turning them into fat. Some excellent ways to reduce stress are yoga; exercise; meditation; music; deep breathing; and reading.
Eat Mindfully. Slow down and be present while you are eating. Be grateful for your food and chew thoroughly. By doing this you may find that you are more satisfied by a smaller portion than when you are rushed.
Eat Breakfast. A thoughtful breakfast can help keep you full and prevent you from binging later in the day.
Don't Skip Meals. When you skip meals, you are more likely to binge on the foods you are trying to limit.
Prepare More Meals at Home. Portion sizes are much bigger at restaurants which lead you to eat more and they are also typically higher in fat, salt, and sugar. Eating out can be a nice treat to yourself, but you may be consuming more than you realize.
Make Sleep a Priority. Lack of sleep can disrupt your circadian rhythm which can cause inflammation and create conditions conducive to weight gain. Poor sleep also causes your body to produce more ghrelin, which is the hormone that signals you to eat.
Exercise your Body. Exercise helps relieve stress, burn calories, and give your metabolism a boost.
I'd love to support you in your journey to vibrant health!