A lot of us get hung up on weight loss. We spend years and years trying different diets, tactics, and vitamins and psyche ourselves out when we don’t see results. But oftentimes we overthink things and just get stuck trying to change too much of our lives.
When it comes down to it, weight loss is a matter of adjusting your eating habits. That’s it! You don’t have to change your entire life in the process. When you think of it as a simple math equation, you can start to see the process in a more positive way.
Think of it like this: 3,500 calories equal one pound, so eating 5,000 calories and burning 1,500 in a day would lead to a weight gain of one pound. On the flip side, if you eat about 2,500 calories and burn 2,000 per day, you would lose one pound each week. Basically, it comes down to decreasing your intake and increasing your calorie burning to steadily drop some pounds. It’s simple math!
Make Some Cutbacks in Your Diet
If you’re new to dieting, it can be a little intimidating. But you don’t have to change everything you’re doing. You can start slow. What many dieticians may not tell you is that the process can be a simple cutback, without having to say goodbye to all of your favorite foods.
For example, if you’re eating two burgers and French fries every day for lunch, you don’t have to cut everything out, cold turkey. Reducing your lunch to one burger and half the fries means you will be eating fewer calories, which can lead to some fair results. Down the line, you can add nourishment to make sure you don't get sick from eating too much meat and not enough healthy fats and nutrient-packed vegetables. But if you're just looking to lose weight, that's not an issue. Just cut quantity and increase activity. Simple math!
Stop Eating By 7:00 pm
Pressing “pause” on eating after a certain time at night can help a lot when you’re trying to diet. I used to eat dinner at around 8:00 pm every night. Eating so late caused me to get hungry in between lunch and dinner, so I found myself indulging in a few snacks throughout the day. This would really up my calorie intake.
Now, I try to eat at 6:00 pm and stop eating by 7:00 pm. Eating earlier means I eat fewer snacks, and therefore consume fewer calories. More importantly, finishing up by 7:00 pm gives me more time at night to focus on expending my energy and burning calories. I also have more time to focus on my body and on channeling my energy into positive healthy activities. There’s something to be said about getting into a routine. It’s easier to get positive results when you stick to a routine.
Slow Down Your Eating Habits
One thing I really try to practice in my life is patience in everything I do. In our lives, we are constantly rushing from one thing to the other, without stopping to smell the roses. It’s important to take a step back every once in a while to live our best lives.
Did you know that this can also help with dieting? When you eat your meals slowly, you give your body time to digest the food. This helps you start to feel fuller sooner, and for a longer period of time, helping us eat a little less and a little more mindfully. It’s also a good lesson in enjoying the journey. Taking the extra time to savor the bites and enjoy the company of those around us helps us to appreciate life more. You’ll find that not only are you eating less, but you’re enjoying your food, and the experience, more.
While this way of changing your habits can help a lot of people, it’s also important to be aware of our bodies. Cutting out too many calories can be unhealthy. We still need to make sure we’re getting enough nutrients and nourishing foods. I always recommend working with a nutritionist to make sure you’re doing the right things for your body. At the end of the day, dieting is about being healthy, and though it doesn’t have to be hard, it has to be the right thing for you.
Norman Balassiano has 25 years of social services experience. Certified in Yoga-Meditation-Breathing technics and Hypnosis.