5 Tips to Keep Your Mental Health in Shape as You Diet
Losing weight and going on a diet can be quite challenging! As someone who has lost over 50 pounds, I will share a bit of my "dieting wisdom" with you.
1. Throw Out that Scale! Of course we all want to keep track of our progress, but stepping on that scale everyday isn’t the way to do it. In fact, it can keep us from focusing on what we really should be focusing on. A preoccupation with what the scale reads can cause us to become dependent and depressed. Instead, keep close attention to how you feel–lack of energy and tiredness could be an indication that you are failing to loose weight in the healthiest way. On the other hand, increased energy could be a sign that you are becoming healthier. Focus on what your body tells you–monitor how clothes are fitting you. This is a much more positive way of monitoring your weight loss. Save the scale for regular doctor’s checkups or occuasional, periodic use.
2. Set Realistic Goals. Trying to “loose weight fast” is often times not only impractical, but also dangerous. Set goals that you know can be feasibly integrated into your daily routine. Not only are quick weight loss attempts often difficult to maintain, but they can also be hazardous to your health–causing you to ruin your metabolism and rapidly regain the weight as soon as you stop your diet.
3. Expect Fallbacks. We all have our bad days. Being hard on yourself for breaking your diet and falling back on your weight goals is part of the process! Frustration can make it even harder to get back on track. Instead, look forward and decide ways in which you can be more dedicated to your goals. Keeping a journal can help.
4. Praise Yourself Often. Remember, attaining your weight goals is just as much a mental process as it is a physical one. For this reason, it is important to keep yourself motivated. Think of ways to positively reward yourself. For example: get your nails done or have a guys-only night out. There are all kinds of ways to pamper yourself without spending too much money. Be creative!
5. Be Open with your Doctor. If you are struggling in acheiving your goals, don’t keep trying to do it alone! Contact your doctor. He/she may be able to help you customize your goals or refer you to a nutritionist or other professional trained to help patients mentally and physically stay on track when loosing weight.
Above all, remember that loosing weight does not mean foregoing fun and ignoring what your mind and emotions tell you. In fact, paying attention to your mental state can ultimately mean far better results. Forget about the scale, be realistic, reward yourself, and, if needed, seek professional assistance. With the right mindset, you will already be well on your way to reaching your weight loss goals!
Amie Gerlowski writes for Weight Loss Guide, an online resource about diet pills such as Hoodia.
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Slimming Solutions
Here are 5 solutions to slimming:
1. Set Mini-Goals: Try setting short-term or “mini” goals to help you achieve your goal of shedding the excess weight. Keep in mind that your mini goals should be specific and realistic, and they should have a measurable outcome. Setting your target in specific, measurable terms will increase your chances of accomplishing your long term goal of losing those unwanted pounds. In addition, remember to be realistic. If you’ve been consuming over 2000 calories, dont try cutting back to 1400 overnight. And if you haven’t exercised all year, dont aim to run three miles each day.
2. Budget your foods: If you can budget your money, you can budget your foods. Aim to have a specific amount of fruits, vegetables, starches, proteins and fats throughout the day, or for each meal. By limiting the amounts of each type of food, you will be able to stay within a calorie level that will enable you to loose weight.
3. Keep a food journal: Keeping a food journal helps you to avoid what is called “unconscious eating” – eating that leads to consumption of excess calories, beyond what you may have ever intended to consume. In fact, research actually shows that keeping a food journal will help you to loose weight!
If emotional eating is a big sticking point for you, then journaling your moods, such as stress, boredom or anger can help you pinpoint problem areas, which in some cases may serve as triggers to overeating. Once you understand the problem, you can find a solution that does not involve opening the boxes of cookies or the jar of jellybeans.
4. Get moving: If you dont have time to get to the gym or to your aerobics class, be sure to engage in some physical activity at some point during the day. Believe it or not, even light physical activity can help you shed excess pounds and get into shape.
Burning an extra 500 calories each day will help you to loose one pound per week. So, be sure to take advantage of the longer days with outside walks and outdoor activities. In addition to burning excess calories, getting out of the house to get your body moving will keep you away from the refrigerator.
5. Drink lots of water: Water will help to curb your appetite; it will also keep you hydrated during the hot months ahead, And here is an added bonus: Cold water helps you to burn calories! That’s right – the process of bringing cold water to your body’s own temperature involves expending energy, or calories. So carry a water bottle with you at all times, and aim for at least eight ounce glasses each day (or ten if you exercise).
Read more health articles here: vitaminsdiary.com/articles/index.htm
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Educational guide to vitamins, minerals, amino acids and herbs for a healthier life – vitaminsdiary.com/
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