Mindful Eating for Sustainable Weight Loss

Sustainable Weight Loss: A Mindful Diet Plan

As someone who has struggled to lose weight and keep it off in the past, I totally understand how challenging it can be to find a diet for sustainable weight loss. Luckily, through trial and error, I found the best way to lose weight and keep it off. And if it worked for me, it can work for you too.

Mindful Eating for Sustainable Weight Loss

A quick search on the internet will lead to a myriad of diets, tips and articles that claim to have the answer to effective weight loss. Please don’t buy into the quick fix, because losing weight the right way is a process.

My personal dieting experience has taught me that unless you find ways to incorporate a diet into your everyday life you can never stay at your target weight.

 

Here are five tips for sustainable weight loss:

 

1. Healthy mind healthy body

I truly believe that in order for you to be able to apply any dieting tips to your life you must start with a healthy mind. Therefore, it is important to bring awareness to your eating habits and what led to them. You want to become mindful of the difference between emotional eating and hungry eating. And when you catch yourself in the emotional eating stage, try to redirect your attention to another satisfying activity of your choosing. Or, at least, snack on wholesome foods such as fruits, nuts or vegetables.

2. Get enough sleep

Studies have shown an association between sleep deprivation and obesity. Also, sleep duration affects eating behavior. Not getting enough sleep leads to favoring food intake driven by emotional need, rather than caloric need. So make getting at least 7 hours of quality sleep per night a priority. Go to bed at the same time every night and wake up around the same time every morning.

3. Eat the bulk of your calories earlier in the day

This tip may sound like common sense, yet we don’t think about our food this way. We tend to have our heaviest meals at dinner time when our metabolisms slow down. Aim instead for a heavy breakfast and/or lunch and keep dinner light. Avoid sweetened drinks as much as possible, and consume natural juice in moderation. However, do allow yourself the treats you love every now and then. 

4. Eat less meat and poultry

If you eat meat or poultry with every meal, start by replacing one meal a day with a meatless option. After successfully doing so for a few days, challenge yourself to eating meat every other day. Ideally, you want to get to the point where you eat meat or poultry only twice a week. Find a meat alternative that appeals to you, such as fish, legumes and vegetables. There are so many recipes available online that can help you create delicious meatless meals. Keep an open mind!

5. Add mindfulness to daily exercise

We all know how important it is to exercise regularly, both for your health and for weight loss. But we also know how difficult it can be to stick to a workout routine. So what I recommend is to become mindful of how much you move everyday. Keep in mind that any type of movement counts, so push yourself to move a little bit more everyday. Take the stairs whenever possible, dance to your favourite songs, take a walk around the neighborhood. Even house work counts! 

I am a firm believer in doing everything in moderation in most aspects of our lives, including food. I also believe that mindfulness can be successfully applied to dieting. Being aware of what you eat, why you eat, and how much you are eating at any given time is a great strategy for sustainable weight loss. Please be kind to yourself if you have slip ups and keep going until you reach your goal. Along the way, you’ll create a healthier lifestyle you can stick to for the rest of your life. 

Do you have any weight loss tips to share? Please write them in the comments section.

You might also like: https://inspoplace.com/2019/11/overcome-anxiety/

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girl with anxiety trying to break through it

How To Overcome Anxiety: 3 Effective Tips

If you’ve been wanting to overcome anxiety but are struggling to accept it or talk about it, please know you’re not alone.

Did you know that anxiety disorders are now the most common mental illness in the United States?

Every year nearly 40 million people are affected by an anxiety disorder. 

In severe cases, anxiety disorders can have crippling effects on people’s lives. Not only on the sufferers’, but also on their loved ones’ who often devote time and energy, giving up dreams and opportunities in order to help.

Wouldn’t it be great if you could  alleviate the effects of anxiety? My tips can help you get closer to relief.

How to Deal with Victim Mentality

General anxiety disorder and social anxiety have been a part of my life from early childhood. As an adult, I did not want to acknowledge my anxieties, nor address them because of the stigma surrounding mental illness.

However, once I became a mother for the second time at the age of 25, I grew terrified of the thought that my social anxiety would affect my children’s social and emotional well-being. Only then did I find the courage to admit I wasn’t fine, I needed help badly. I was trapped in this dark state of mind filled with self-doubt and fear. Fear of failure, fear of judgement, fear of being an imperfect human.

Things needed to change. I wanted answers. I needed to find a way out of this suffering. So I came up with a plan- read all the self-help books and scholarly articles I could find that would answer the questions I had about myself and my history. Figure out the possible causes, face my anxieties head on, and expose myself to everything that triggered them.

I have to confess, as I was going through the process, I was secretly hoping to find the easy way out. Instead, it took many years of research, trial and error, until I put together a system that worked for me.

These 3 effective tips have been my guiding principles in my battle with anxiety. They are what led me to overcome my anxiety. And I hope they will help you too.

The following tips can, in my opinion, be useful for all types of anxiety disorders.

1. Acknowledge your anxiety

Acknowledging those unsettling feelings and frightening thoughts is the first step towards overcoming your anxiety. Find the right, quiet time in the privacy of your own space and allow yourself to feel vulnerable. Take a moment to write down your fears, worries or negative feelings, and what triggers them. Try to remember the first time you felt this way. What happened before, during and after that event? Identify as many events as possible that triggered your anxiety until you figure out the thought pattern responsible for your feelings of anxiety. Once you’ve discovered it, you can start working on the next tip.

2. Accept your anxiety

As you become aware of your anxiety and what triggers it, try to embrace feeling it for a while. Accept how you feel and don’t judge or label yourself because negative self-talk fuels anxiety. Instead, observe yourself and your surroundings, become mindful of the times your trigger thoughts, or events, failed to lead to the outcomes you feared. Celebrate those moments, they are the signs which show you that thoughts don’t always match reality. Remind yourself that your anxiety is not who you are, it is an extension of your negative, sometimes unrealistic, thoughts and it will only define you if you allow it to linger on, unaddressed. Think of it as one of life’s challenges which you can overcome with the right mindset and tools in place.

3. Address your anxiety

After you’ve acknowledged and accepted your anxiety, it is time to get uncomfortable facing it. Start with slight discomfort for short periods of time and work your way up the scale at a pace that feels right for you. Take very small steps towards your ultimate goal. You want multiple mini victories to see and feel the progress so you remain motivated to continue the journey towards overcoming your anxiety. Read as much as you can about the type of anxiety disorder that affects you. The more you know, the better prepared you are to face the challenges ahead.

Please keep in mind that overcoming any type of anxiety is a process, so be kind to yourself as you navigate the ups and downs along the way. It takes resilience to succeed, so be patient and stay focused on the end result, it will be freeing.

If you feel like you’ve tried everything and nothing seems to work, please seek the help of a psychologist. Anxiety disorders are highly treatable and you should not suffer in silence for the rest of your life.

Good luck on your journey!

How do you cope with anxiety? Please share your ideas below, I would love to know.

Read next: Become A More Mindful Person: 5 Easy Steps

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