Sustainable ways to manage your weight
Posted on March 21 2022
For many of us, our weight fluctuates due to various reasons, both in and out of our control.
For some, losing or gaining weight is usually the most straightforward part, and it is actually maintaining a healthy weight long term that they struggle with.
Better weight management is essential for your overall health and wellbeing. It will help you feel fitter, healthier and happier, and able to live life to the full.
Exercise and a good diet lie at the heart of a healthy lifestyle. Making sure your body gets the vitamins, minerals and nutrients it needs to remain a crucial part of any weight management plan. Whatever your weight management goals, whether you’re looking to just tone up, or hit a specific weight loss target, the lifestyle changes you make will go a long way to determining your success.
So, if you’re serious about weight management, here are some top tips to help you sustainably maintain a healthy weight.
WHAT IS MINDFUL EATING?
Mindful eating allows you to gain more control over your eating habits to help you manage and maintain your weight. It’s based on the practice of mindfulness, a form of meditation. It enables you to develop greater awareness of your experiences with food, as well as being used to treat various food-related behaviours.
Managing your weight doesn’t have to be as black and white as only eating fruit and vegetables and obsessively monitoring your calorie intake. Mindful eating teaches you to listen to physical hunger cues and to eat only until you’re full. This includes teaching yourself to eat at a slower pace and without distraction. It takes your body around 20 minutes to realise it’s full, so eating quickly often means your fullness signal doesn’t arrive until you have over-eaten – which is a sure-fire way to gain weight, especially if you’ve just consumed the wrong type of calories. Practising mindful eating also helps you to distinguish between emotional hunger and actual physical hunger so you can identify what triggers make you want to eat, even if you’re not physically hungry. By doing so, you can give yourself the freedom to choose your response to this eating pattern and find ways to tackle it.
TEN WAYS TO SUSTAINABLY MANAGE YOUR WEIGHT
With so many fad diets and poor diet culture across social media and in general, it can be difficult to find sustainable ways to manage your weight that actually work. Too many of us stop eating and pay too much attention to the food and drink we consume when in reality, lifestyle changes can also help us maintain our weight more sustainably.
Here are a few things to try:
Diets are often too ‘go-to’ for both weight loss and weight maintenance, but their restrictive nature usually means you don’t stick to them, leading to weight fluctuations. By following the simple steps above, you can ensure you sustainably manage your weight without the pressures of sticking to a set diet.
Exercise, sleep and mental health all play a role in weight maintenance, along with what you consume. Analysing your lifestyle overall will aid you in getting more freedom while maintaining your weight.
Check out these links to find out more:
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