Ditch the drastic diets.
Simply switching up some of your habits could be the key to seeing the scale move.
Habits are behaviors that the brain has made automatic.
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This can stall personal goals, including those around losing weight.
Slash these six habits and you’re likely to see the scale start moving.
That’s great for your health, but it’s not the most effective weight-loss strategy.
Talk about time-consuming, difficult and a recipe for hanger.
The percentage of calories burned exercising is also a small percentage of overall energy expenditure.
Calorie restriction over time also slows your metabolism.
The key to weight loss is being full, not hungry.
Fiber fills you up by slowing digestion.
Proteinsuppresses ghrelin, the hormone that tells the brain you’re hungry.
See More: 20-Minute Recipes for Weight Loss
3.
For this reason, Ayanwola says to quit counting calories altogether.
“For sustainable weight loss you should look beyond calories when evaluating your food.
Focus on the quality of your food choices and watch your portion sizes instead.
You will also have better protection against oxidative stress and diseases with this method.”
You’re sacrificing sleep for exercise
Dragging yourself to the (home) gym in the morning?
Don’t, says Megan Kober, RD, a registered dietitian atThe Nutrition Addiction.
“Sleep is SO important for weight loss.
If you know you’re going to bed late, skip the morning workout.
Research confirms that, indeed, lack of sleep throws leptin and ghrelin out of whack.
Sleep deprivation also affects functioning of the prefrontal cortexthe part of the brain responsible for decision making.
The prefrontal cortex also doesn’t function properly after too much booze.
In other words, fries are going to sound more appealing than salad after a sucky night’s sleep.
Pause before eating and ask yourself if you’re physically hungry, bored, stressed or craving something specific.
Then you’re able to make the best choice for your goals.
Maybe you need some protein because you’re physically hungry.
Still feel hungry afterward?
Go back for more.
Five ounces of wine, 12 ounces of beer and 1.5 ounces of liquor all have about 120 calories.
But do you just drink 5 ounces?
You don’t have to dump the drinks altogether to see the scale move.
Ask for half the sugary syrup in your coffee and reduce the number of nights you drink each week.
These are the exact small changes that can make losing weight and keeping it off simple and manageable.
Bottom line
Drastic diets aren’t necessary for weight loss.
In fact, they may wreak havoc on your metabolism and lead to weight regain.
Take the simple and more effective approach of changing your habits instead for weight loss that lasts.
