Many people have unrealistic expectations of dieting, viewing it as a temporary solution, seeking immediate results, or resorting to exotic and extreme fad diets.
Balance and moderation should be your motto, and you should never give up. Good health practices become a habit and a way of life.
Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down; this makes you feel hungrier than when you’re well-rested.
Get 7-8 hours of sleep around the same time each night and you will be ready to seize the day.
By incorporating a little exercise whenever possible — such as choosing to walk or bike instead of driving, or taking the stairs instead of the elevator — you will burn calories and slowly build up stamina.
If you’re timing your meals right and getting enough sleep, you should have plenty of rest and energy to burn more calories than you’re consuming.
Irregular eating schedules have subtle, yet traceable negative health effects and are associated with increased risks of obesity, diabetes, hypertension, and inflammation.
Simply by staying in sync with your circadian rhythm will facilitate weight loss. Try eating breakfast every day within one hour of waking up, then having a healthy snack or meal every three to four hours.
By keeping an honest diet journal, you can begin to have a better awareness of your calorie intake. Dieters who keep a daily food diary tend to lose twice as much weight as those who do not.
There are many other important factors to consider in choosing your next meal. For example, if the food you eat contains fiber, it will keep you feeling full longer, which can prevent you from reaching for “extra” calories in order to fill yourself up.
1.) Get painfully candid with yourself about your food intake. Be aware of every bite that crosses your lips that has a calorie attached to it.
2.) Set a pattern of consistency with the way you eat so you can see your trends and areas of opportunity to modify. While not every day will go off without a hitch, you can string together more days if you have a system for tracking the days you were on or not.
3.) Realize that your path will have potholes and detours. Plan for them, expect them and have a workaround for when they occur (also know as “Plan B”, “In The Event Of Emergency” or “Things I Crave When It’s That Time Of The Month.”)
4.) Commit to a longer term than something which promises results in 30-days or less. No one fixed their marriage, their job or their outlook on life in less than 30 days. Your food plan will be no different.
5.) Try to have some fun along the way. Learn to experiment with different recipes, cuisines and cultures to develop a wider palette of tastes and foods.