Most of us want to look and feel our best, and losing excess weight is often part of that worthy goal. But for many Americans, weight loss extends beyond looking their best; it’s critical to their health and life.
Obesity is a serious public health crisis in America. It is defined as someone whose body mass index (BMI) is 30 or higher. 42.4 percent of American adults surpassed overweight to being categorized as obese. Therefore, this means that approximately 110 million people potentially suffer from significant obesity-related health risks.
Obesity acts as the second leading cause of preventable death, with smoking being the first. Obesity causes chronic inflammation, which is known for linking to various diseases. Additionally, it also creates a major risk factor for Type 2 diabetes, osteoarthritis, certain cancers, and other cardiovascular conditions such as heart disease and stroke.
Knowing these statistics, our team at The LaCava Center is serious about helping you with your weight loss goals. There are plenty of fad diets to choose from that don’t benefit you in the long-run. In the content below, we discuss seven healthy habits to speed up your weight loss so you can reap the long-term benefits.
Speed Up Weight Loss with 7 Healthy Habits
#1. Ditch Diets and Make Lifestyle Changes
It‘s just as important to keep weight off as it is to lose it in the first place. The unfortunate reality is if you lose 10% of your body weight or more from dieting, there is an 80% chance that you will gain that weight back — or more.
When you diet for a short time, you’re often focusing on food. You might count calories or log everything you eat, which are good tools to get a handle on the reality of your food consumption. However, it’s better to dig deeper since you want to root out the core reason why you gained too much weight.
As a result of you choosing to make lifestyle changes over dieting, you incorporate things like improving your emotional and spiritual health in addition to eating and exercise alterations.
#2. Know Your “Why”
Do you know why you want to lose weight? A crucial key to any goal includes knowing why you want to achieve it. It can be a tremendous motivator to speed up your weight loss when you understand why you want to lose weight. However, your “why” needs to be specific and get to your core motivator.
This exercise below helps you see that a deep-level, specific goal is more motivating for you to lose weight than a vague one such as desiring more energy.
Let’s Take a Look at an Example.
You could say your “why” is that you want to lose weight, so you have more energy. But that isn’t specific enough; dig a little more and ask yourself why you want to have more energy.
Maybe you say, “I want to have more energy, so I don’t get tired playing with my children.” This gets closer to specifically answering “why,” but then you can take another step and ask yourself why you don’t want to get tired when you play with your children.
And you recall being a child and how you felt when your own parent wasn’t healthy enough to play with you. You felt deprived and don’t want that for your kids.
Now you see the real core reason behind your “I want to have more energy” as it pertains to with wanting to protect your children from feeling deprived as you did.
#3. Get Enough Sleep and Rest
You may not have expected sleep and rest on a list of weight loss tips, but lack of sleep can sabotage your weight loss efforts. When you get inadequate sleep, two hunger-regulating hormones are affected. The first one, leptin, decreases hunger, and it’s level falls. The second hormone, ghrelin, increases appetite, and those levels spike when you’re sleep-deprived.
People who lack sleep eat about 300 extra calories per day due to the increase of a lipid called endocannabinoid which affects your brain similarly to how marijuana would. Therefore, you crave high fat and sugary foods, especially late in the evening.
To speed up your weight loss, create a regular sleep cycle. Try to go to sleep and wake up at about the same time each day and get 7-9 hours of sleep in a quiet, cool, and dark room.
#4. Stay Hydrated With Water
Drinking 8-10 cups of water each day is another healthy habit that speeds up your weight loss. Therefore, keep drinking water from your BPA bottle to reap the many benefits.
Drinking water helps suppress your appetite. People who drink two cups of water 30 minutes before a meal consume fewer calories. Additionally, staying hydrated also prevents you from drinking other drinks high in sugar and empty calories. Furthermore, adequate hydration helps your body burn more fat and cleanse from waste.
#5. Eat Intentionally
Together with staying hydrated, eat intentionally if you want to speed up your weight loss. It helps to keep track of what, how much, and how often you eat.
Know How Much You’re Eating, What You’re Eating, and Why You’re Eating
- Are you eating because you’re genuinely hungry?
- Or are you thirsty, bored, or stress eating?
- Are you eating for nourishment or pleasure?
- Are you aware of your food allergies, which cause inflammation that inhibits weight loss?
#6. Stay Active
It is highly recommended that most adults schedule their time for at least 150 minutes of moderate activity per week. If you have yet to begin a routine of staying active, start small, and don’t fall into the trap of the “all or nothing” mentality. If your health or fitness level requires you to engage in low-intensity workouts, it okay. The most important thing is to keep moving on a consistent basis.
When you stay active, it not only improves your physical health but it also enhances your mood, energy, and sleep quality, which all contribute to weight loss.
#7. Neurotransmitter Repletion
Neurotransmitters are your brain’s chemical messengers that help brain cells communicate with each other. Neurotransmitters regulate virtually all your bodily processes, including your mood, motivation, cravings, energy levels, and sleep quality.
Most of us survive under quite a bit of stress, particularly during these trying times. In addition to stress, drugs like nicotine, caffeine, alcohol, and prescribed medications could also deplete your neurotransmitter levels.
When your neurotransmitter levels are low, you miss essential signals that help you feel energized and motivated. This depletion causes you to feel sluggish, unmotivated, and even more stressed.
Amino acid therapy utilizes safe, natural amino acids to replenish neurotransmitters and restore a balanced sense of well-being and satiety for a jump start on weight loss.
Speed Up Weight Loss with The LaCava Center