![]() If we flip the coin, we can safely assume that when we are well rested, we will make better choices. We also know that the way we think and process our emotions is affected by inadequate sleep, so it’s easy to connect this with an impaired ability to make sound choices in many areas of life, including with food. Why? Because anytime you feel more intense hunger, your cravings for higher energy - aka higher calorie - foods intensify. ![]() When we are sleep deprived, we crave more salty and sweet foods. “A lack of sleep increases your hunger hormone, ghrelin, and decreases your satisfaction hormone, leptin, which can contribute to weight gain. When you have more muscle on your body, the food you eat is more likely to be utilized as fuel, rather than be stored as fat.” - Williams 6. Using moderate to heavy weights - three or four sets of 10 to 15 reps with weights that challenge you - helps increase your muscle mass. “Make sure you are lifting weights two or three times a week. So when I’m a zombie in the morning, all I need to do is add water and microwave!” - Kyra Williams, a personal trainer in Boston 5. I also take the time to divvy up in individual containers ¼ cup of rolled oats, 1 tablespoon each of natural peanut butter and ground flax, and a pinch each of protein powder and cinnamon to sweeten. I cut off the fat, bake it with seasoning, measure 3.5 ounces, and put that much into a container with some mustard and frozen veggies, so I can grab one a day to bring to work. “Every Sunday I batch cook enough chicken for the week. I work with clients on keeping a daily journal of things they're grateful for - or even just a journal to write in when stressed - so that they're better prepared to cope with the stress by acknowledging it and utilizing other tools, rather than reaching for food as a coping mechanism.” - Lauren Manganiello, RDN, a yoga instructor on Long Island, New York 4. When we're stressed, we may use food to help cope with the stress. “Our eating habits are sometimes connected to our emotions, whether we realize it or not. There’s no reason that your relationship with food can’t be pleasurable.” - Zinn 3. Or if you prefer, savor the sweetness of fruit and the depth of raw and steamed vegetables. Find out how to prepare new dishes that provide variety and flavor. “So often we’re told what to eat, and then when we don’t like that specific food, we’re less apt to create long-term healthy habits. Eating slowly not only allows us to enjoy our food more but gives us better cues of satiety.” - Janet Zinn, a licensed clinical social worker and psychotherapist in private practice in New York City 2. I advise them to chew slowly, swallow only when the food is all chewed up, and repeat. “I have my clients learn how to choose foods they like, really taste each morsel going into their mouths, and chew deliberately. Discover other tips for losing weight here. In obese men, taking a two-week diet break may have aided weight loss, according to a small study published in August 2017 in the International Journal of Obesity.įollow those sorts of tips and you just might find yourself shedding pounds. Research published in February 2022 in the journal Obesity found that those who lost weight and maintained it embraced their setbacks, seeing them as temporary pauses in their plan, rather than as failures. Your mindset can matter, too, when it comes to weight loss. A study published in November 2019 in JAMA Internal Medicine found that for people with type 2 diabetes, pairing such counseling sessions (in this case, weight loss via low-carb dieting) with group medical visits helped them lose weight and take less medication compared with a group that did not undergo counseling. A win-win! There’s also evidence that a weight loss counselor could help you trim your waistline. An article published in December 2019 in BMJ Nutrition, Prevention & Health found that cutting back on processed foods and upping how many nuts you eat by half a serving (for example, from half an ounce to 1 ounce) each day is linked with less weight gain and lower odds of obesity. More good advice is to choose nuts over heavily processed snacks. A study published in July 2019 in the journal Obesity found that exercising consistently at a certain time each day may help you successfully maintain weight loss. One such tip is to pick a time to exercise - and stick to it. (Read: Proceed with caution.)īut just as there’s a ton of misguided weight loss advice out there to be avoided, there are also a lot of legitimate, research-backed, and expert-approved suggestions for people who are in the right mental health space and have weight loss as a personal goal. Over the years, you’ve probably heard your fair share of wacky weight loss advice, whether it’s to drink celery juice every day or replace your meals with weight loss “cookies.” And often those tips are promoted by people without any health expertise.
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