Create healthy habits, not restrictions

CREATE HEALTHY HABITS, NOT RESTRICTIONS

By NETHRA VIJAYAKUMAR

Body weight control is much more successful if you can combine a well balanced diet with a healthy lifestyle. Crash diets may have positive short term results, but they tend to have poor long term success rates. As a Dietitian, it’s hard for me to counsel on weight loss. This may sound odd, but it’s the truth. I may be able to educate you on how to eat healthy, apart from diet the person may also be facing many other issues, that contribute to their struggle with weight loss – work pressure, financial issues, relationship struggles etc., And until one is able to find a way to deal with these life stressors, struggles with weight will continue to persist.

So while counseling, each person it taken into consideration and would see where the changes can be made in their lifestyle. I believe that, these small changes will add up to big results. I might suggest a lot of ideas to them of where the changes might need to happen, but the choice is up to them – start with ONE change at a time. If they have been forced to change their overall lifestyle, then these quick fixes might not work in the long term.

The truth is that the sustainable weight loss lies somewhere in the middle of ground – choosing one small healthy habit, implementing it and then moving on to the next – you start small without feeling like you’re changing EVERYTHING all at once. Small changes can add up to big changes. Here are few suggestions for some small changes.

Keep track on your food intake:

In the beginning don’t change a thing, which you’re currently eating, instead begin to measure the amount – Portion Control.

Keep track of your sleep:

There is link between your sleep and weight. Losing just 30 minutes of sleep each night can lead to long-term weight gain in adults. Adults typically need between 7-9 hours of nightly sleep. If you know you’re lacking sleep, aim to get at least a little extra each night. Incorporate a soothing night time meditation and have a warm bath to get to good sleep.

Keep moving:

If you keep your body moving, your brain remains clear and healthy. It has been shown that, physical activity can even slow down brain aging up to 10 years. It can also enhance your memory and cognitive abilities. So movement isn’t just healthy for your body but for your mind as well.

Eat more vegetables:

Vegetables pack a lot of nutrition into a minimum of calories. The energy in vegetables are in the form of complex carbohydrates, which makes you get fuller fast. And vegetables are also rich in fibre, as so take time to digestion.

Hydrate well:

Hydrate yourself with enough water. Every cell, tissue and organ in your body needs water to work properly. For example, your body uses water to maintain its temperature, remove wastes and lubricate your joints. Water is needed for overall good health.