Great! Another diet promising weight loss with little effort!
Well, I am sure you know it isn’t that simple. Trapped in a constant cycle of trying, failing, and trying again. We all agree: every person is different, every diet is different, and every strategy to lose weight works differently for everyone. Oftentimes, people get caught up in minuscule factors that make their specific diet difficult.
Rather than losing hope in your weight loss because of little things, remember the core ground rules to losing weight. Instead of focusing on one individual strategy or diet, strip away what doesn’t work for you and figure out what does.
Simple Rules to Lose Weight
Here are three ground rules for losing weight that you should add to your life:
1. Burn More Calories Than You Eat
When it comes to losing weight, creating a calorie deficit is essential. This means burning more calories than you consume on a daily basis. While it may seem daunting to incorporate exercise into your routine or watch your calorie intake, these actions can be highly effective in achieving weight loss goals. Remember that your body naturally burns calories throughout the day, so it’s not as challenging as it may initially seem. One helpful tool in this process is understanding your Basal Metabolic Rate (BMR), which is the number of calories your body requires to maintain basic functions at rest. Numerous resources are available that can calculate your BMR and provide personalized recommendations for weight loss based on your caloric needs.
2. Eat Food That Keeps You Full for Longer
When aiming to lose weight, it’s important to shift your focus from simply cutting calories to consuming nutrient-dense foods. Nutrient-dense foods are those that provide a high amount of essential nutrients, such as vitamins, minerals, and antioxidants, relative to their calorie content. These foods not only support weight loss but also nourish your body, enhance overall health, and promote satiety. Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet to ensure you’re getting a wide range of nutrients while managing your caloric intake.
3. Sleep More and Stress Less
Sleep has a major impact on your health and metabolism. Anytime your sleep patterns change, your risk of obesity and weight gain can increase drastically. Sleep deprivation also decreases the number of calories your body burns because of being exhausted. The more hours you are awake, the more time you may spend eating.
Stress, sleep, and obesity are strongly tied together. Do you ever notice yourself eating when you are stressed or eating more when life changes happen? You are not alone. “Stress-eating” happens to a lot of people who crave unhealthy, comfort foods while going through high-stress times. Keep your stress down, sleep more, and follow the ground rules to lose weight.
Weight Loss Surgery
Weight loss surgery, also known as bariatric surgery, is a potential solution when other methods such as diet, exercise, and medication have not provided sustainable weight loss. It is important to note that weight loss surgery is not an easy way out, but rather a tool that can help individuals achieve significant weight loss quickly and permanently. One popular type of weight loss surgery is gastric sleeve surgery.
Gastric sleeve surgery, offered by reputable institutions like Mexico Bariatric Center®, is a surgical procedure that involves reducing the size of the stomach by approximately 80%. This leads to a smaller stomach capacity, which results in reduced food intake and a feeling of fullness with smaller portions. The surgery also affects the hormones involved in hunger and satiety, further aiding in weight loss.
In the pursuit of weight loss and overall well-being, it’s crucial to address the importance of tackling bad habits before they escalate into significant problems. Taking on one bad habit at a time may seem like a small step, but it can lead to remarkable changes in the long run. By focusing on conscious eating and mindful food choices, you can lay the foundation for a healthier lifestyle.