Obesity is an epidemic with millions of people struggling to maintain a healthy weight. Losing weight is a challenge that many people face, but it is essential to do it mindfully and healthily.
Crash diets and extreme exercise programs might bring quick results, but they are often unsustainable and can lead to long-term health issues. That’s why we’ve put together seven of the best mindful ways to help you to lose weight safely…
1. Eat Mindfully
Mindful eating means being present and fully engaged in the process of eating. It is about awareness of your hunger levels and food choices and not using food as an emotional crutch. Eat your meals in a quiet place, and focus on your food’s taste, texture, and aroma. This can help you slow down, enjoy your meal and feel more satisfied, leading to better weight management.
2. Focus on Whole Foods
Eating whole, unprocessed foods is an excellent way to lose weight safely. Whole foods are nutrient-dense, providing the body with essential vitamins, minerals, and fibre. Including whole foods such as fruits, vegetables, nuts, and seeds can help you achieve long-term weight loss goals. They can also help reduce your risk of chronic diseases such as heart disease or diabetes.
Ensuring that you eat enough protein – in the form of oily fish such as salmon or mackerel, eggs or organic grass fed beef, for example.
We recommend following a low-carb or low-glycemic index diet for the best results. There’s a substantial body of evidence suggesting that following a low-GI diet may help you lose or keep a healthy weight. [1]
If you’re wondering how to get started with a low-carb diet, we have plenty of delicious recipes you can find for inspiration here: https://reallyhealthyfoods.com.
The diet we recommend is as follows:
3. Move More
Exercise is a vital part of any weight loss program. However, you don’t need to spend hours in the gym to see results. Incorporate movement into your daily life, such as taking walks, doing yoga, or practising tai chi. Not only will you feel better, but you’ll also start to see positive changes in your body.
4. Practice Stress Management
Stress can wreak havoc on your health and your weight. When you are stressed, your body produces the hormone cortisol, which can increase your appetite and cause you to gain weight. Practice stress-management techniques such as meditation, deep breathing, or visualisation to help reduce your stress levels and improve overall health.
Mindfulness-based stress-reduction techniques have also been shown to affect brain function, which can support the weight loss process. [2]
5. Get Enough Sleep
Getting enough sleep is crucial for maintaining a healthy weight. When you are sleep-deprived, your body produces more of the hormone ghrelin, which makes you feel hungry, and less of the hormone leptin, which tells you when you are full. A consistent sleep routine can help maintain and enhance the effects of weight loss. [3] Aiming for at least seven hours of quality sleep each night can help to regulate your appetite and avoid overeating.
6. Stay Hydrated
Drinking enough water is essential for weight loss. Research shows that increasing your water intake is associated with weight loss.
In one study, middle-aged overweight and obese participants who drank water before each meal lost 44% more weight than those who did not drink more water, for example. [4]
We recommend drinking six glasses of pure water daily and a pinch of bicarbonate of soda to help alkalise the body. It’s best to avoid sugary drinks.
Water helps to flush toxins from your body, and it can also help to fill you up and prevent overeating.
7. Seek Support
Losing weight can be challenging, but having a support system can make all the difference. Seek out friends or family members who are also interested in losing weight or join a support group. Having someone to share your journey with can help you stay on track and feel more motivated.
To Summarise…
Losing weight in a mindful, healthy way takes time and effort, but it is possible. You can safely and naturally lose weight by eating mindfully, focusing on whole foods, moving more, practising stress management, getting enough sleep, staying hydrated and seeking support.
These steps can provide you with long-term health benefits beyond the scale’s number. So, start incorporating these mindful approaches to your lifestyle today and begin your journey towards a healthy, balanced weight.
References:
[1] https://pubmed.ncbi.nlm.nih.gov/34352885/
[2] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0244847
