Healthy tips come a dime a dozen these days, but not all advice is created equal and nor will it all produce the same results.
Summer right around the corner means excitement and fun for some, while for others thoughts of bathing suit anxiety and “oh my god what happened!?” come to mind.
Yes, indeed, we are just about half-way through the year. Seems like just a few minutes ago we were talking about New Year’s resolutions, but here we are—strolling the Target aisles for bikinis and pool floaties. Must we stress about this!?
In a sea of today’s diet fads, bathroom horror-inducing supplements and fancy exercise routines, there are some tried and true ways to whip your wellness into shape without “overdoing” it. Let’s get to it.
1. Stop Stressing About It
There’s a lot of research that points to the correlation between weight gain and stress through bad eating habits like overeating, emotional eating, binging, fad dieting, etc. Beyond this, there is a lesser known but hugely important link between weight gain and cortisol (a key stress hormone). The bottom line here is that, “More stress = more cortisol = higher appetite for junk food = more belly fat,” according to Shawn M. Talbott, PhD, a nutritional biochemist.
April is actually Stress Awareness Month, so now’s the perfect time to look at ways you can take care of yourself and lean into other stress-relieving activities that will pull power away from unhealthy eating habits that are contributing to weight gain. Take a walk, book a spa day, do some gardening, read your favorite book—whatever! Making time for yourself will automatically alleviate stress.
2. Drink Water
This is over-used advice, but that doesn’t make it any less effective. Drinking water is scientifically proven to be helpful in suppressing appetite, increasing metabolism, helping you eliminate waste and exercise more effectively. This is something literally everyone can do to improve health and support weight loss.
Try this cool hydration calculator tool to see if you’re drinking enough water!
3. Make a Plan—Keep it Simple, and Stick to It
People make money by making diets seem complicated.
Read that again. The diet planning market is on fire today. Apps, online coaches, downloadable meal plans, Instagram models and Tik Tok experts… You name it, they exist. Spend 10 minutes searching around for “best diet plan.” I dare you! It’s overwhelming.
Do this instead:
- Download a calorie tracking app (LoseIt! and My Fitness Pal are both great and offer free versions.)
- Set your preferences based on your height, weight and goals
- Track your food daily
- Check your weight in 12 weeks
- Keep going
- You’re welcome
Weight loss is simple math. Diets are not complicated. If you have someone in your life telling you it’s complicated or making you feel like it’s hard, fire them.
Burn more calories each day than you consume, and you’ve got it. If input is greater than output, your weight will rise. It might take some of us longer than others, but it will happen. It’s a fact. What’s the secret? Consistency.
If this sounds overly simple, that’s because it is. “Don’t I need to intermittent fast and only eat purple and blue foods between 12:00 and 2:00 PM daily?” No. You don’t need a complicated plan to reach a goal. Watch what you’re putting in your mouth. Make sure your caloric output is where it needs to be, and move forward!
If your weight plateaus, ask yourself—what did I change? Am I eating too much? Am I eating too little?? How long has it been stuck? Have I really been sticking to my plan? If you need professional help, ask someone who is certified and experienced in sustainable lifestyle plans. Or message us, and we’ll be happy to make a recommendation!
4. You Gotta Move
The above caloric “input vs. output” equation above is made even more simple and doable if you add some form of movement to your daily routine. So, how much is enough? Health experts at the Mayo Clinic suggest a bare minimum of 75-150 minutes per day. Do more than that! Challenge yourself. Find an exercise form that you LOVE and which inspires you to continue.
5. Adding is More Fun than Subtracting
It’s not particularly fun, productive or sustainable to be on an incredibly restrictive diet. This teaches you nothing about how to live healthfully and keep weight off in the long-term. Yo-yo’ing between “I’m off the wagon, meet me at the drive-thru” and “I’m only eating 12 calories a day” has actually detrimental effects both mentally and physically.
Focus on ADDING things rather than taking them away. Add fresh fruits and vegetables, healthy snacks, creative meal recipes. Find a great bread that fits in your calories, and enjoy it. Make your favorite restaurant recipes at home with cleaner ingredients—have fun with it! Take a trip to a different grocery store and discover new and exciting ways to make healthy choices a lifestyle you can really stick to.
Let’s Do This!
Signing up for a treatment plan at Trim is a great way to kick start your commitment to lifestyle change. We’ll check in with you every week and help you stay on track with your goals.
Not sure where to start? Book a consultation with our friendly team today! Take your first step by calling or texting us at 727-288-4329. We’re behind you all the way.