By Sandra Gordon
Have you noticed that those around you seem to be successfully shedding their pandemic weight while you struggle to replicate their dieting methods? It’s possible you’re not making mistakes; their strategies might just not suit you. Reaching your weight-loss goals hinges on discovering the specific lifestyle adjustments that are effective for you—not your neighbor. Begin your weight-loss journey with these updated techniques from leading diet specialists. You only have weight to shed.
Focus on Fitness First
It’s common knowledge that losing body fat requires both a balanced diet and exercise, but recent findings suggest prioritizing exercise can be more beneficial. “Committing time to a daily workout enhances motivation and fosters a sense of wellbeing that’s crucial for making tougher dietary adjustments,” states John Foreyt, Ph.D, director of the Nutrition Research Clinic at Baylor College of Medicine in Houston.
Set High Fitness Objectives
Instead of committing to exercise three days a week, aim to work out daily, knowing you may not achieve this goal consistently. Research from the College of Public Health and Health Professions at the University of Florida indicates that many people only meet around 60 percent of their exercise targets. By planning to exercise for an hour each day, you’re likely to complete three or four workouts weekly.
Find Your Rhythm
Allocating one to two hours for a vigorous workout requires commitment. Make it more enjoyable by curating an exercise playlist. A study from Fairleigh Dickinson University revealed that women who listened to music while walking lost twice as much weight compared to those who didn’t. The music listeners also exercised more consistently throughout the week and adhered better to their dieting plans, per lead researcher Christopher A. Capuano, Ph.D.
Avoid High-Fat Temptations
Previously, the common belief was to embrace a no-restriction approach and not avoid indulgent foods like chocolate ice cream, as this could lead to cravings and binging. However, studies suggest that this strategy can backfire. “Most individuals trying to lose weight cannot successfully permit themselves to indulge in problematic foods,” says Daniel S. Kirschenbaum, Ph.D, author of The Healthy Obsession Program. It’s important to limit access to tempting foods by keeping them out of your home and opting for lower-calorie, healthier alternatives, such as chocolate sorbet over high-fat chocolate ice cream.
Simplify Your Diet
Many successful weight losers favor a straightforward eating pattern. “Excess variety can actually increase your appetite,” explains nutritionist Hollie A. Raynor, Ph.D., R.D. “When faced with multiple options, you’re more likely to eat more out of curiosity.” To reduce dietary variety, cook at home rather than dining out, sticking to a few reliable family recipes that offer a range of nutrients while rotating them throughout the week.
Be Honest About Your Calorie Intake
It’s common for dieters to underestimate their calorie intake by a third and overestimate their physical activity by half, according to Foreyt. Keeping a detailed food diary can help you accurately assess your eating habits. “Beyond that, recording your intake fosters commitment to your goals,” adds Kirschenbaum. When estimating calories, it’s advisable to round your counts up by a few hundred.
Monitor Weekend Eating
Recent studies indicate that we consume about 82 calories more daily on weekends compared to weekdays, largely from fat and alcohol. This additional intake may seem minor, but it could result in over two pounds gained annually. Weekends often signal a time to indulge; however, weight loss is about numbers, and excessive relaxation with food can hinder progress. Skip the extra margarita and find alternative relaxation methods.
Make Your Order First
When dining out, be the first to order your meal. “Your choices can be influenced by what others decide,” suggests Gerard J. Musante, Ph.D, a clinical psychologist specializing in weight management. If a friend orders a burger and fries, you might follow suit. Set a healthier precedent by ordering a salad and grilled fish before anyone else influences your decision.
Analyze Your Overindulgences
When you overeat (and it will happen), refrain from self-criticism, but don’t brush it off either. Reflect on what triggered your overeating and consider ways to prevent it in the future, advises Kirschenbaum. This problem-solving method enhances accountability, which is vital for weight loss. For instance, if you devoured a platter of snacks at an event, was it due to skipping lunch or anxiety about your next meeting? Once you identify the cause, devise a strategy to handle it differently next time.
Track Your Weight Regularly
Daily weighing is a proven effective weight-loss method, according to research from the National Weight Control Registry, which monitors over 4,000 individuals who have shed over 30 pounds and maintained the loss for at least a year. “Monitoring your weight helps you recognize your progress,” states Raynor. Minor fluctuations (up to five pounds) are typically acceptable for maintenance due to water retention. “However, if you’re actively losing weight, gaining more than that in a week signals a need to adjust your calorie intake or exercise habits,” Raynor cautions.
Outsmart Your Hunger
While eating six small meals daily may assist some in managing appetite, it doesn’t work for everyone. “Frequent eating can increase your exposure to food, enhancing the likelihood of overeating,” explains Musante. For calorie control, he recommends three meals a day without snacks. He also mentions that the mere sight of food can trigger hunger; therefore, keep foods out of view. Store cereals and crackers in cabinets instead of on countertops and wrap leftovers in foil instead of plastic to avoid temptation when you open the fridge.
Create a Support Network
A robust support system can aid in making healthier dietary and exercise choices by increasing accountability, according to Raynor. Research indicates that individuals who received support through in-person counseling or online programs regained less weight compared to those who lacked such support. “If your weight increases by 5 pounds, someone is there to ask, ‘What will you do about that?’” says Raynor.
Prioritize Sleep
Reducing sleep impacts the hormone leptin, which in turn elevates your urge to eat and diminishes your ability to burn calories. For weight maintenance or loss, researchers suggest aiming for approximately eight hours of sleep per night. The National Sleep Foundation reports that around 71 percent of Americans sleep less than that on weekdays. If achieving this goal proves challenging, try going to bed earlier or establishing a relaxing bedtime routine.
Editor’s Note:
This content should not be construed as a replacement for professional medical advice, diagnosis, or treatment, nor does it provide medical or professional guidance.
