Releasing unwanted excess weight can be a challenge. Holistic weightloss tips that address mindset, physical health factors, and diet are your best bet for long-term success. Food and exercise are often thought of as the cornerstones of reaching your ideal weight, but anyone who has yo-yoed on one diet after another knows how easy it is to slip back into your old ways and pack on the pounds once again.
As with all goal setting, success primarily happens between your ears. That is why the following weightloss tips address aspects other than food.
This holistic weight loss approach focuses on building wellness while you shed weight. The weightloss tips includes mindset, exercise, stress control, detoxification, satisfying foods and emotional support. Perhaps most importantly, you establish habits and best practices for maintaining a fit trim body for life. Goodbye yo-yo dieting.
Quite simply, the best weight loss plan is the one you can stick with. It is do-able and pleasant enough to become a habit and part of your lifestyle. You may be able to stick to a restrictive unpleasant diet for a few weeks or months, but then old habits and excess weight creep back if you don't have new habits in place.
A good plan supports you mentally and physically in the short and long term. It may not be the fastest path to weight loss, but it is sustainable and effective. You may even find you enjoy it and feel better.
Incorporate the following holistic weightloss tips into your diet plan.
Your mindset is perhaps the most important part of any diet and exercise plan. The best weight loss plan will put a lot of emphasis on what happens between your two ears.
It is important to face the fact that your subconscious mind does not like the idea of losing anything, including pounds and may resist your efforts. Extra fat means a better chance of surviving lean times. Primitive, perhaps, but that is how our brains are wired.
To get your brain on your side, change your thought process and language from losing weight to releasing excess weight. Using techniques that rewire your brain to accept new beliefs, thoughts, patterns, and behaviors will help you stick with an eating plan and help you to not return to old habits.
Two such techniques include visualizing and affirming.
Visualize and affirm what you want and how good you will feel to get your SCM on your side. See and feel how much wonderful, tasty, healthy food you will be eating, not deprivation. Tell yourself how good exercise makes you feel and how wonderful your fit, trim body is to live in. Get into the positive emotion of it. Do this often, even if just for a few seconds at a time throughout the day.
Following a two week crash diet is a plan for quick weight loss and most likely an equally quick rebound if you're not diligent. For long term success, you want a long range plan with short term goals built in. Before you jump in, take some time to journal about your thoughts and feelings, set goals or intentions, and to decide which is the best weight loss plan for you.
Practicing self acceptance is a top priority healthy weightloss tip. Hating yourself for gaining weight or how you look is counterproductive. It creates an undercurrent of stress that will sabotage your efforts once the temporary burst of motivation wears off. Instead, choose to lose pounds because you love yourself and believe you deserve to look and feel great.
Try this exercise:
Step on the scale while looking in the mirror. Factually state what you see, how much you weigh, how you feel about it. If you find this difficult (or impossible) because of negative feelings and self-judgment, try it without the mirror first.
Do this every day until you have no judgments about it. You simply accept the facts for what they are. This doesn't mean you are happy about your weight or body shape, it just is what it is.
Even better, send love to your image in the mirror. That's right. Look yourself right in the eyes and say, "I love you." Work up to doing this without clothes on. Tell your chubby belly or thighs, "I love you. I'm sorry I put all this weight on you. It's not your faulty. Forgive me. Thank you for taking good care of me. Add your own heart-felt words. When you can honestly do this, you are ready to start your program. Your mind and body are on board to support your intention to lose pounds with ease. Repeat this exercise if you fall back into self-recrimination. Once in a while, look in the mirror and lavish congratulations and love on yourself for sticking with your plan and on your progress.
The best weightloss tips are of no use if you don't follow them. The best way to be successful releasing weight and keeping it off is to have support. Having the support of a counselor, wellness coach, support group, or friend makes all the difference. A professional can help you design a plan and implement weightloss tips the right way at the right time. They can support you with keeping a positive mindset, sticking with your plan, and identifying sabotaging behaviors that keep you stuck.
Another form of support is medical hypnosis. An expert hypnotherapist implants relevant suggestions in your subconscious mind to help you take on new habits and to overcome emotional eating and mental resistance. High quality audios, like this doctor-endorsed hypnosis program, are effective, especially if you listen to them faithfully.
Manage your stress. Mental and physical distress (such as pain or lack of sleep) raise cortisol levels. In addition to triggering emotional eating, it increases insulin resistance and packs on stubborn belly fat. One study showed that women who experienced a distressing event within 24 hours of eating a fast food meal burned 104 less calories at rest after the meal than their non-stressed counterparts. In the course of a year that adds up to 11 extra pounds. Yikes!
Another problem with stress is that it can drive you to eat more food than usual, and less healthy food at that. Keep emotional eating at bay. Upset and worry change your physiology and strip your willpower so you not only crave carbohydrates and junk food but give into those cravings. When you do give in, enjoy what you are eating without guilt. (Just don't give in too often.) Any kind of stress, including guilt, interferes with digestion and assimilation.
Take a few deep focused belly breaths before eating to calm your nervous and digestive system. This weight loss tip will diminish stress eating and help you get more nutrients from your food.
The best practices for releasing excess weight in a healthy way have a big impact on your immediate and long-term results. Remember, you are developing new habits in mind and body. Start by approaching weight loss with a plan that is right for your body. Consider your health, your weight, your physical condition, and your age.
If you have a lot of weight to lose or have a health condition, visit your doctor for a checkup and advice about the best weightloss tips for you before beginning a weight loss plan.
Enjoy healthy weight loss foods. Let's face it. You can do everything else right, but if you overeat junk foods or consume too many calories in food or drinks you will sabotage even the best weight loss program. To be successful, eat a mostly nutritious, portion-controlled diet. Choose nourishing, tasty, satisfying beverages and foods that help you lose weight and keep it off without feeling deprived. Make every calorie count to support your health and your journey to a slimmer you. Many successful diet plans encourage minimizing carbohydrate and sugar intake so that your body will burn fat.
Your waist size may be more important than the number on the scale. It is an indicator of how much abdominal or visceral fat you have. Some of this fat is necessary to protect your organs, but too much can imbalance hormones, stress your organs and circulatory system, and make you fatter. Waist circumference is linked with inflammation and insulin resistance, two saboteurs of weight loss.
Aim for a waist measurement no more than half your height in inches. That means if you are 64 inches tall your waist should measure 32 inches or less.
The following video titled "What Visceral Fat Does to the Body" demonstrates what belly fat looks like and how it impacts the body and your physical health.
When you lose fat, the toxins stored in that fat are released into your body.Support your body's detoxification system so your organs of elimination can safely remove as many toxins as possible. Otherwise, they are recirculated and your body will resist burning fat if there is too much toxicity stored in the fat cells.
Detox is often included in weightloss tips, but a formal detox usually isn't needed. Limiting unhealthy inflammatory food, avoiding foods you react to, drinking enough water, and eating foods rich in a variety of nutrients will give your body what it needs to do the job.
Avoid toxic substances and obesogens. These chemicals and natural substances cause weight gain and other health problems.
It is almost impossible to completely avoid these chemicals. Limit them by choosing naturally raised foods, non-toxic cleaning and personal products. Replace soft plastic food and drink containers with glass, stainless steel, or silicone. Do not microwave in plastic or styrofoam containers or cover food with plastic wrap.
As you age and become more sedentary, your body slows down and burns fewer calories. Inactive women in their 40's and 50's lose muscle and decrease metabolism by ten percent.
In the following video titled "Peak 8 Demonstration", Dr. Mercola demonstrates his version of peak intensity exercises.
Your best weight loss plan will help you achieve and maintain a healthy weight, It will enhance your quality of life and physical wellness. A well designed holistic weight loss plan helps you look good and feel good. With effective weightloss tips as part of your lifestyle, a trim healthy body can be yours.
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Weightloss Tips page updated 04/2020