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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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              Published on November 14, 2018

              Why You Suffer from Constant Fatigue and How to Deal with It

              Why You Suffer from Constant Fatigue and How to Deal with It

              With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

              For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

              In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

              Why Am I Feeling Fatigued?

              Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

              It can affect anyone, and most adults will experience fatigue at some point in their life. 

              For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

              Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

              Symptoms of Fatigue

              Fatigue can cause a vast range of physical, mental and emotional symptoms including:

              • chronic tiredness, exhaustion or sleepiness
              • mental blocks
              • lack of motivation
              • headache
              • dizziness
              • muscle weakness
              • slowed reflexes and responses
              • impaired decision-making and judgement
              • moodiness, such as irritability
              • impaired hand-to-eye coordination
              • reduced immune system function
              • blurry vision
              • short-term memory problems
              • poor concentration
              • reduced ability to pay attention to the situation at hand

              Causes of Fatigue

              The wide range of causes that can trigger fatigue include:

              • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
              • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
              • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
              • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

              Fatigue can also be caused by a number of factors working in combination.

              Medical Causes of Fatigue

              If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

              Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

              Anemia

              Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

              Having anemia may make you feel tired and weak.

              There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

              Chronic Fatigue Syndrome (CFS)

              Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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              This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

              Diabetes

              Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

              Sleep Apnea

              Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

              Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

              Thyroid disease

              An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

              Common lifestyle factors that can cause fatigue include:

              • Lack of sleep
              • Too much sleep 
              • Alcohol and drugs 
              • Sleep disturbances 
              • Lack of regular exercise and sedentary behaviour 
              • Poor diet 

              Common workplace issues that can cause fatigue include:

              • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
              • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
              • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
              • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

              Psychological Causes of Fatigue

              Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

              • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
              • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
              • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

              How to Tackle Constant Fatigue

              Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

              1. Tell The Truth

              Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

              To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

              Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

              The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

              One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

              • How you feel
              • What time of day it is
              • What may have contributed to your fatigue
              • How your mind and body reacts

              This analysis may help you identify, understand and then eliminate very specific causes.

              2. Reduce Your Commitments

              When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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              If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

              When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

              Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

              3. Get Clear On Your Priorities

              If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

              Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

              If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

              Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

              Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

              4. Express More Gratitude

              Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

              It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

              Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

              5. Focus On Yourself

              Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

              There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

              But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

              We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

              6. Set Aside Rest and Recovery Time

              Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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              Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

              The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

              Can you free yourself up completely from work and personal obligations to just rest and recover?

              7. Take a Power Nap

              When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

              Napping can improve learning, memory and boost your energy levels quickly.

              This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

              8. Take More Exercise

              The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

              Find something that fits into your life, be that walking, going to the gym, running or swimming. 

              The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

              You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

              9. Get More Quality Sleep

              To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

              Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

              My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

              10. Improve Your Diet

              Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

              Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

              On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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              To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

              Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

              Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

              11. Manage Your Stress Levels

              Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

              When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

              Identifying the causes of stress and then tackling the problems should be a priority. 

              My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

              12. Get Hydrated

              Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

              Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

              If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

              The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

              The Bottom Line

              These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

              If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

              Featured photo credit: Annie Spratt via unsplash.com

              Reference

              [1]Oxford English Dictionary: Definition of fatigue
              [2]NHS Choices: 10 Reasons for feeling tired
              [3]Verywellhealth: What is chronic fatigue syndrome
              [4]Everyday Health: Why does type 2 diabetes make you feel tired
              [5]Mayo Clinic: Sleep apnea
              [6]Harvard Health: The lowdown on thyroid slowdown

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