0 comments / Posted on by Brad Krause

About 36.5 percent of the US population is obese — that’s double the number of adults since the ‘70s and triple the number of children since the ‘80s. Research points to changes in portion size, less activity (more time on digital devices and watching television), the quality of food, and relying on convenience items versus cooking a meal from scratch like some of the explanations for the epidemic. It’s important to realize that if you have substantial weight to lose, you don’t need a diet — you need a lifestyle change. Adopting permanent healthy habits will help you lose and maintain your weight for the long term.  

Mental health

Studies have found a correlated link between obesity and mental health disorders such as depression, anxiety, post-traumatic stress disorder (PTSD), binge eating and night eating syndrome. It’s important to address these issues (or a combination of them) with a mental health professional in order to have success with your health care plan. Treating the root of the problem will result in a more positive attitude which is essential for staying motivated.

Adopt a balanced diet

Speak to a health professional before starting a new eating plan. Not knowing where to start is a daunting feeling, so it’s helpful to know what your caloric and nutritional needs should be for a safe weight-loss plan. Start by eliminating junk food, drink an average of 3 liters of water a day, and exhibit portion control. Eat low-calorie, filling foods such as lean protein, plenty of vegetables and fruits, and whole grains. Learn to season with fresh herbs, spices, and lemon instead of salt, butter, and oil — through oil such as olive can have heart-healthy results if used in moderation.

One diet hack many people have relied on in recent years to keep their weight in check is swapping out a daily snack in favor of a fiber-rich fruit or veggie smoothie. While you can buy them ready-made, the healthier option is to whip up your own so you don’t have to worry about sneakily added sugars. All you need is your favorite produce and a handy gadget like an immersion blender, which is small and portable enough to take with you on the go so you can make a healthy, nutritious blend no matter where you are.

Find a workout routine you enjoy

As with your diet, speak to a professional before starting an exercise routine to ensure you’re choosing a safe activity for your current health situation. Learn how to figure out your target heart rate and how to avoid injuries that would cause a setback. You’ll never find the motivation to work out if you’re participating in an activity that you hate, so ask yourself if your personality draws you more to classes at a gym or solo walks around the park.

If you find it hard to get into a new routine, eliminate excuses by making it convenient to work up a sweat by creating a cost-effective home gym. All it takes is basic, multi-purpose equipment, such as flexible resistance bands, a Swiss ball, and kettle bells. You can also download a few workout apps and fitness trackers to help keep you motivated and on target.  

Get plenty of rest

Proper sleep — at least seven hours a night — is crucial for weight loss. Without it, your body can’t properly use insulin, so you are more apt to store fat and toxins. Lack of sleep also makes you crave bad foods so you always feel hungry. Lastly, when you’re tired, you’re less apt to work out the next day.

Prepare for setbacks

Whether it’s the holidays, vacation or a stressful period at work, setbacks are inevitable. However, preparing for them will keep you from completely falling off the wagon. Identify the roadblocks before they happen — perhaps choosing a health retreat versus a boozy beach vacation, or eating a healthy meal before heading to a party. If it’s too late, just pick up where you left off, and remember that it’s nearly impossible to gain a few pounds in a day or so — any gain you see is likely water.

It’s helpful to surround yourself with a positive support system as you go through your weight-loss journey. Remember to celebrate milestones with something healthy versus rewarding yourself with food. This is a period in your life to focus and put your physical and mental health first.


Photo Credit: Pixabay

About 36.5 percent of the US population is obese — that’s double the number of adults since the ‘70s and triple the number of children since the ‘80s. Research points to changes in portion size, less activity (more time on digital devices and watching television), the quality of food, and relying on convenience items versus cooking a meal from scratch like some of the explanations for the epidemic. It’s important to realize that if you have substantial weight to lose, you don’t need a diet — you need a lifestyle change. Adopting permanent healthy habits will help you lose and maintain your weight for the long term.  

Mental health

Studies have found a correlated link between obesity and mental health disorders such as depression, anxiety, post-traumatic stress disorder (PTSD), binge eating and night eating syndrome. It’s important to address these issues (or a combination of them) with a mental health professional in order to have success with your health care plan. Treating the root of the problem will result in a more positive attitude which is essential for staying motivated.

Adopt a balanced diet

Speak to a health professional before starting a new eating plan. Not knowing where to start is a daunting feeling, so it’s helpful to know what your caloric and nutritional needs should be for a safe weight-loss plan. Start by eliminating junk food, drink an average of 3 liters of water a day, and exhibit portion control. Eat low-calorie, filling foods such as lean protein, plenty of vegetables and fruits, and whole grains. Learn to season with fresh herbs, spices, and lemon instead of salt, butter, and oil — through oil such as olive can have heart-healthy results if used in moderation.

One diet hack many people have relied on in recent years to keep their weight in check is swapping out a daily snack in favor of a fiber-rich fruit or veggie smoothie. While you can buy them ready-made, the healthier option is to whip up your own so you don’t have to worry about sneakily added sugars. All you need is your favorite produce and a handy gadget like an immersion blender, which is small and portable enough to take with you on the go so you can make a healthy, nutritious blend no matter where you are.

Find a workout routine you enjoy

As with your diet, speak to a professional before starting an exercise routine to ensure you’re choosing a safe activity for your current health situation. Learn how to figure out your target heart rate and how to avoid injuries that would cause a setback. You’ll never find the motivation to work out if you’re participating in an activity that you hate, so ask yourself if your personality draws you more to classes at a gym or solo walks around the park.

If you find it hard to get into a new routine, eliminate excuses by making it convenient to work up a sweat by creating a cost-effective home gym. All it takes is basic, multi-purpose equipment, such as flexible resistance bands, a Swiss ball, and kettle bells. You can also download a few workout apps and fitness trackers to help keep you motivated and on target.  

Get plenty of rest

Proper sleep — at least seven hours a night — is crucial for weight loss. Without it, your body can’t properly use insulin, so you are more apt to store fat and toxins. Lack of sleep also makes you crave bad foods so you always feel hungry. Lastly, when you’re tired, you’re less apt to work out the next day.

Prepare for setbacks

Whether it’s the holidays, vacation or a stressful period at work, setbacks are inevitable. However, preparing for them will keep you from completely falling off the wagon. Identify the roadblocks before they happen — perhaps choosing a health retreat versus a boozy beach vacation, or eating a healthy meal before heading to a party. If it’s too late, just pick up where you left off, and remember that it’s nearly impossible to gain a few pounds in a day or so — any gain you see is likely water.

It’s helpful to surround yourself with a positive support system as you go through your weight-loss journey. Remember to celebrate milestones with something healthy versus rewarding yourself with food. This is a period in your life to focus and put your physical and mental health first.


Photo Credit: Pixabay

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