Although you have set your goals and are committed to losing weight, there still seem to be barriers in your way. Good nutrition alone will not make you lose weight, you must also alter other aspects of your lifestyle – sleep, stress, and even mood. Neglecting any of these is like throwing a wrench into your entire program.
1. Sleep: Do not cheat yourself on a good night’s rest. If you deprive your body of sleep, it must find energy in other ways, meaning eating more calories to stay awake and alert. Also, when we are tired, we tend to make poorer food choices and will eat foods that give us immediate pleasure. Enough sleep is important, but regulate yourself with an alarm clock. Try to go to sleep and wake at the same times each day (within reason). Ideally you should be in bed by 11:00pm and awake by 7:00am. This will help to regulate your circadian rhythms (your sleep-wake cycle) and has a profound effect on mood regulation.
2. Combination of Diet and Exercise: Without combining these two elements your success will be limited. A lot of people think that because they exercise, they can eat whatever they want – but this is not the case. Working out will help to gain muscle, but unless they cut back on calories, they may not notice a change in their actual size. A regular exercise schedule which includes both cardio and strength training is a very important part of your program. You must be active and try to do some exercise every day, even if it is just doing some yoga and/or stretching in front of the TV at night.
3. Stress Management: When you’re stressed out, your body is lacking in a number of areas – sleep, nutrition, digestion, and overall sense of well-being. Similar to sleep deprivation, when people are under stress, they reach for food to cope. When someone’s life is filled with stress, they feel like time is limited and neglect exercise even though it is one of the best things you can do to lower your stress level.
4. Don’t Skip Meals: Skipping meals will play havoc with your blood sugar levels and will program your body to store additional fat. You may also lower your metabolic rate and lose muscle tissue. Your body goes into starvation mode and your metabolism becomes sluggish to compensate for the lack of fuel. Instead of missing a meal, use a nutrition bar or meal replacement powder to make a nutritious drink. These can help you stick to your program when you don’t have the time for a “sit-down” meal. People who eat breakfast everyday consume fewer total calories during the day then those who don’t.
5. Avoid Late Night Eating: Eat dinner no less than 4 hours before bedtime. For example, if you regularly go to bed at 11 pm, do not eat dinner after 7 pm. Snacks are allowed 3 hours before bed. Try to not eat past 8pm. Your body begins to slow down its metabolic rate in the evening as it prepares for the overnight fast and repair processes that occur while you sleep.
6. Don’t be Discouraged: Aim for consistency in your lifestyle, not perfection. You will have the occasional meal that’s not perfect. When you get off track, don’t let it slow you down! Make it positive and enjoy the divergence; then rekindle your goals and get back on your program with your very next meal.
7. Control Calories: Try not to consume more than 500 calories per meal for males and 400 calories per meal for females. This is the maximum number of calories most people can consume and metabolize in one meal without storing fat. Never eat until you are over-full. Notice the feeling of fullness and stop eating! Also notice when you get hungry.
8. Learn Portion Control: Use these guidelines:
- Your portion of protein should not exceed the size and thickness of your palm;
- Your fruits and vegetables (excluding calorie-dense starches) should equal that of two loose fists.
- If you are eating a high-glycemic starchy carbohydrate (potatoes, pasta, white rice, or breads), your portion should equal the size of one clenched fist.
9. Water Intake: It is not uncommon to mistake hunger for thirst. Keeping yourself well hydrated during the day will discourage this misjudgement.
10. Use Supplements for Support: There are many natural products that can help you control your appetite, burn fat and improve metabolism so losing weight becomes easier. Review the product lists at the end of each chapter and see if some of these products are right for you.