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6 Habits For Easy, Healthy, And Sustainable Weight Loss

6 Habits For Easy, Healthy, And Sustainable Weight Loss

For many of us, weight loss is not an easy subject to talk about.
But the good news is that if you build some good, healthy habits, it’s something that you can definitely achieve.
One of the most common mistakes for those who want to lose weight is to expect visible results in a very short time. Losing weight is hard work and should be done slowly so that the body can adapt to the changes.

So, for long-term and stable weight loss, it is necessary to be patient and work on it for a long time, accepting that real and durable results will not come overnight.
With the right habits you will notice the first results after a period of just 3 or 4 months.

So, let’s see which habits are necessary for achieving a sustainable weight loss.

Easy, Healthy and Sustainable Weight Loss

    Image: Daniela Vladimirova

    1. Ditch Drastic Diets

    Drastic diets may show some quick results, but unfortunately these disappear as soon as you start eating the wrong food again. However, this is not the only reason why you should avoid these regimes.
    Usually, this method is detrimental for your health. Research shows how harmful is for your heart to gain and lose weight too fast and repeatedly. Let me explain this to you: your heart pumps oxygen and blood throughout your body and since it must adapt to more or less body weight, this can cause a lot of stress. Plus this may cause irregular heartbeat, and in worst cases, heart failure.
    This is why it’s far better to lose weight in a healthy and gradual way and then maintain it with good habits.

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    Remember that calories are not the only thing that matter for your weight loss. Healthy diets must include nutrients in each meal, including protein, carbs, vitamins, and fiber. Also, in order to boost your metabolism it’s better to eat smaller quantities of food and eat more frequently throughout the day.

    Plus, chewing your food thoroughly for at least 20 seconds can significantly help your digestion. Good digestion is the first step to maintaining a healthy, standard body weight.

    2. Alternate Running And Walking

    “Laziness is nothing more than the habit of resting before you get tired,” — Jules Renard

    Sometimes laziness is understandably stronger than your motivation, and postponing workouts is a pretty common mistake. But if you want to lose weight, you must exercise too.
    Running is a good form of exercise if you want to lose weight, but alternating it with walking is enough to burn fat, and it doesn’t require high cardiovascular and muscular endurance.

    What I suggest is to workout at least 3 days per week. You can start slowly and increase intensity and duration every two weeks.

    When I was 18 I was overweight, and I had tried all possible kinds of diets without seeing many results. But then I started to exercise, alternating running and walking 3 times a week, and I followed a healthy diet. This made all the difference. From that time on I no longer had weight problems. After following this plan for a year I saw very good results and I understood that the best thing to do was not only to have good eating habits, but also to exercise on a daily basis- even if only for 10 or 15 minutes.

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    Run

      Image: Fe Ilya 

      3. Take a Walk Every Day

      Walking every day (or almost every day) is a good way of working towards weight loss, especially when you want to maintain the right weight well into the future. Walking burns calories and it helps increase your metabolism as well, and this is one of the most important factors in creating healthy, ongoing weight loss. Plus, it improves your physical fitness and overall health.

      Walking Every Day

        Image: Loren Kerns 

        4. Drink A Lot Before Your Meals

        One of the most common mistakes is ignoring how important drinking water is for our body to function optimally and for our general health.
        Research shows that consumption of water significantly boosts weight loss and the metabolism. However, it has been shown that it’s far better to drink water away from meals in order to help your digestive process. Plus, drinking two glasses of water before each meal will make you feel full and will prevent you from emotional eating – one of the worst enemies of weight loss.

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        Water

          Image: Vladimer Shioshvili

          5. Drink Apple Cider Vinegar

          Apple Cider Vinegar can be a good ally to you on your weight loss journey. It improves the digestion process, decreases cholesterol levels and blood glucose levels, and according to Dr. Jarvis, fat is burned more easily if vinegar is present in your body. However, it’s important to drink it in small doses, and experts suggest drinking 1 to 2 teaspoons apple cider vinegar in 1 glass of water before meals.

          Apple Cider Vinegar

            Image: Veganbaking.net

            6. Make Vegetables The Biggest Part Of Your Meals

            I can’t stress this enough: eating a lot of vegetables is one of the best habits you can build if you want to lose weight. It’s vital both for good health and to help us lose weight. But unfortunately, people tend to eat small portions of vegetables, and bigger portions of cheese, pizza, meat, and other high-calorie foods.

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            Vegetables provide a source of many nutrients, help to fill us up, and are low in calories- in addition to their many other positive health benefits. According to Mayo Clinic doctors, for weight control, the best thing to do is to eat healthy foods that provide low energy in high volumes, like fruits and vegetables.

            Vegetables

              Image: Sonny Abesamis 

              Featured photo credit: Run Away via flickr.com

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              Last Updated on July 8, 2020

              18 Benefits of Journaling That Will Change Your Life

              18 Benefits of Journaling That Will Change Your Life

              The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

              1. Understand Yourself Better

              Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

              Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

              2. Keep Track of Small Changes

              I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

              Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

              3. Become Aware of What Matters

              As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

              You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

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              4. Boost Creativity

              The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

              When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

              You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

              5. Represents Your Emotions in a Safe Environment

              A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

              Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

              6. Process Life Experiences

              When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

              Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

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              7. Stress Relief

              In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

              Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

              8. Provide Direction

              Though journaling is often conducted as an activity without much direction, it often provides direction.

              One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

              9. Solve Problems

              Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

              Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

              When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

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              10. Find Relief From Fighting

              Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

              Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

              11. Find Meaning in Life

              Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

              12. Allow Yourself to Focus

              Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

              13. Sharpen Your Spirituality

              When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

              14. Let the Past Go

              I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

              15. Allow Freedom

              Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

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              16. Enhance Your Career

              Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

              Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

              17. Literally Explore Your Dreams

              All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

              18. Catalog Your Life for Others

              No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

              We consider our partners our life witnesses, but writing provides a tangible mark on the world.

              Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

              Featured photo credit: Kelly Sikkema via unsplash.com

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