Weight loss is a topic, people are very passionate about. We do judge a person based on how they look. Disregarding what we feel about this topic, we can all agree to feeling really happy when our weight loss goals are achieved.
Sitting down, I made a plan to approach my weight loss goals in a sensible manner last year. I wrote down my observations on what I usually ate in a week, how much I ate, how I felt after meals, what I loved to eat, and what I could give up or reduce to see some visible results quickly. Then I decided to change three habits.
Love Coffee and I drink it often. I take my coffee with sugar and cream. All weight loss articles will definitely mention this ingredient – Sugar and how important it is to reduce the amount we consume. I also started checking for Added Sugars on the Nutrition Facts Label (Food labels found on most of the food and beverage products).
Here is the link to a useful article on how to understand and use the nutrition facts label – https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label .
I didn’t want to cut off sugar from my diet, so I decided to find another source to get it from – Fruits. One can eat a fruit of their choice with attention to portion size any time. It’s more fun to have a small piece of fruit, when you crave something sweet. I’ll have ice cream if I want to, but will keep it down to a few spoons.
I strongly believe that, you’ll crave certain foods much more when you deprive yourself of them. Hence, I chose to reduce the amount of sugar consumed and find healthier sources for it.
After a month of less sugar consumption, both refined and added sugars, I see a lot of good changes in my body. They say it takes a minimum of 21 days to form a habit. I have crossed that limit. It is the right time frame to observe results and motivate one to stick to the changes made.
Next up, the amount I ate at each meal and what I ate. I wrote down what changes I could make here, so that I won’t feel starved and lose the motivation to reduce the weight. Result – I have more small meals now, like six instead of three. Think of yummy salads that are easy to prepare or just cut veggies to munch on. Please check this link out for more information – https://www.webmd.com/diet/obesity/features/foods-that-curb-hunger#1 .
The thought I’d like you to keep in mind is – we are not a car’s gas tank that has to be filled up, so you don’t run out of gas on the highway.
Third and the last one for now, amount of sleep. How can more sleep aid in weight loss? https://www.healthline.com/nutrition/sleep-and-weight-loss .
I bet, there are many out there like me, who don’t get much sleep. Adequate sleep can help to reduce weight. The amount each one requires varies, so you’ll have to see how much you need. I have done it and notice changes. It’s also nice to wake up feeling refreshed and less irritable.
A sum up of the health benefits I observe, after making these three changes –
1) Reduced inflammation (no swelling and much less pain in the joints),
2) Increased energy level,
3) Body looking more toned,
4)Skin looking refreshed,
5) An overall feeling of happiness.
Hope my blog post inspires you to make changes to live a long and healthy life.
Take care,
Preetha R Haar
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