YOUR GUIDE TO MANAGING BODY WEIGHT

Managing body weight is often viewed as a complex puzzle, with countless strategies and theories promising the key to success.

However, even with all the information available, there are timeless secrets that always work. In this blog, we talk about the principles that help you navigate the journey of weight management.

Set Your Goals: One Step at a Time 

When setting goals, it’s important to avoid aiming for the stars within a short timeframe. Instead, break down your aspirations into manageable steps. By spreading your goals out over several achievable milestones, you can set yourself up for success and maintain motivation along the way.

Mindful Nutrition: Be Aware

Remember, it’s not just about how much you eat but also how you eat. Overall, try to aim for a balanced diet rich in lean proteins, complex carbohydrates, healthy fats, and an abundance of fruits and vegetables. 

Adopt mindful eating habits and pay attention to your feelings during throughout the meal. 

During the weight loss process, avoid calorie-dense packaged snacks. Instead, try making your own lower calorie snacks, being mindful of the amount of clean ingredients you use.

STOP EATING Before Being 100% FULL

This part is extremely (!) important: STOP EATING before being 100% FULL. 

One of the most significant tricks for the weight loss process is pausing before you feel completely full. When you stop eating around 80% of fullness will both change your eating habits and start making you feel full sooner and sooner every meal. 

Don’t worry, even 80% fullness is more than enough for your body needs. After waiting 10-15 minutes, you realize that you were satisfied even at 80% fullness.

SKIP DINNER 2 Times a Week

Skipping dinner 2-3 days in a week (unless you have a medical condition, pregnant, or breastfeeding) will significantly help you lose weight. Give it a try and see the results! Don’t forget to share your progress with me 😉 

This practice allows for longer fasting periods, which promotes cell renewal, while also reducing calorie intake to create an additional calorie deficit.

Goal Larger Muscle Mass  

Move Your Body, Transform Your Life. Regular physical activity is essential for maintaining a healthy weight and overall well-being. Find activities that you enjoy and incorporate them into your daily routine. Whether it’s cycling, swimming, playing basketball or doing pilates, aim for at least 30-40 minutes of moderate intensity exercise most days of the week. Not only does exercise help burn calories, but it also boosts your mood, strengthens your muscles thus makes you use more calories during the day.

I’d like to extend the muscle mass part. This is important, pay attention please!! Your muscle mass requires energy for movement, not your fat mass. Therefore, the larger your muscle mass, the faster your basal metabolism becomes. This makes your body to use more energy daily. Even though you take similar calories than you used to, since your body need more energy to operate, you will create bigger calorie deficit. Additionally, increasing muscle mass through strength training not only boosts metabolism but also enhances overall physical performance and supports healthy aging.

Get a GOOD NIGHT’S SLEEP

Inadequate sleep, which may be associated with disruptions in melatonin hormone production, can affect hormones involved in appetite regulation, such as ghrelin and leptin. Ghrelin, often called the “hunger hormone,” increases appetite, while leptin, known as the “satiety hormone,” signals fullness. Sleep deprivation can lead to increased ghrelin levels and decreased leptin levels, potentially leading to overeating and weight gain over time.

Additionally, insufficient sleep can affect insulin sensitivity, which may contribute to weight gain and the development of conditions like obesity and type 2 diabetes.

Understand Your Body

One of the first steps in managing body weight effectively is to understand your body’s unique needs and characteristics. No two individuals are exactly alike, and what works for one person may not necessarily work for another. Take the time to assess your goals, preferences, and any underlying health conditions that may impact your weight.

Consistency: The Secret Sauce

Consistency is the secret ingredient that ties everything together.  Remember, sustainable weight management is not achieved overnight but rather through small, consistent actions over time. 

Stay committed to your goals, even when progress seems slow or challenging. Focus on making gradual, sustainable changes to your lifestyle, rather than seeking quick fixes or drastic measures. By staying consistent and resilient, you’ll steadily progress towards your desired weight and health goals.

Keep it healthy!

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