These five health habits that make the biggest difference for sustainable weight loss.. but warning they are not exciting, sexy, or as easy as taking a pill!
It’s currently January, and this time of year people are quick to look for a magical weight loss fix. The diet industry is actually a wolf in sheep’s clothing offering you “solution” after “solution” while being the actual CAUSE of your dissatisfaction with your body… and probably the cause of your weight gain too.
That’s right. Restriction breeds obsession and severely restricting calories (i.e. dieting) most often leads to binging or craving forbidden foods.
But an easy pill, a miracle juice, or an expensive shake is so tempting! In reality, sustainable weight loss comes from sustainable habits. That means finding habits you can KEEP doing forever.
And spoiler: these habits are kind of BORING. The habits that are most helpful in the long run are not sexy.
But if you want to know how to lose weight AND keep it off (which is actually harder than losing the weight in the first place) then keep reading!
Five habits for sustainable weight loss:
Eating high protein/ fiber meals. Protein and fiber keep you satisfied and help support muscle building if you’re doing strength training.
Protein comes from meat/lunch meats, eggs, beans, cottage cheese, greek yogurt, edamame, tofu, fish, etc. Fiber comes from beans/legumes, fruits, vegetables, and whole grains.
Women should aim for at least 100g protein/day and 25g fiber per day. *note: caloric needs vary! Also- if you are used to consuming a minimal amount of fiber, slowly increase it to avoid tummy troubles.*Move your body in a way you enjoy. While strength training is king, or should I say QUEEN when it comes to exercise due to it’s ability to improve many aspects of your health- the best exercise is the one you can stick with.
Right now, many gyms are closed, however, options like bodyweight home workouts, walking or running, biking, hiking, or utilizing youtube for yoga, pilates, or other home workouts is possible. If you have access to a pool, tennis courts, walking trails, pickle ball courts, etc. those can also be enjoyable! Try different things, and if all else fails, google the 7-minute workout for a quick home circuit workout.Stop eating at 80% full. This one is KEY. Mindful eating strategies like eating slowly, and putting the fork down between bites, savoring your food, and stopping when you’re satisfied (not waiting until you’re stuffed or until the food is all gone) are all key to being able to tune into your body. As busy mom’s we are often eating on the go, or shoving food in our mouths, but I want to challenge you to S L O W down, put down your phone/laptop, and focus on your food when you’re eating.
No mindless snacking! Zoning out and eating when you aren’t hungry, or using food to manage your emotions (like eating when sad, bored, stressed, etc.) is the fastest way to gain weight!
Make note of your typical snacking time/ or if you snack while working, watching tv, etc. and find an alternative activity to replace it with. If you ARE hungry, stop the activity and focus on your food!Two in one- sleep and stress! These two can be a killer for moms. Prioritizing sleep and stress management can keep cortisol levels in check. I recommend having an outlet like journaling, therapy, coaching, meditation, deep breathing, etc. that can allow you to process your thoughts and emotions. Exercise can be a fantastic strategy for managing stress.
(note: if your moods are making it hard for you to focus, or getting in the way of daily tasks like sleeping, please consult a doctor. Be aware postpartum depression and anxiety can show up any time in the first year after giving birth).
As for sleep… well I know it’s hit and miss! I have an 8-month-old and a 4-year-old and some nights aren’t great ;) Do your best, and work to prioritize an earlier bedtime if possible.
