Lifestyle Tweaks for Lasting Weight Loss: A Mom’s Journey
As a busy mom in the daily hustle, maintaining a healthy lifestyle is no small feat. The key piece of advice that transformed my approach was to aim for a 1% improvement daily instead of perfection. This incremental change is truly the bedrock of lasting lifestyle shifts especially when it comes to weight loss.
In my quest for a healthier daily life, I’ve discovered several hacks that, although underutilized, have been revolutionary for me.
1. Quality Over Quantity in Sleep
It’s common knowledge that sleep is crucial for health and weight management, but the timing of sleep is equally important. We cycle through REM and non-REM sleep in 90-minute intervals throughout the night. As the night goes on, REM sleep, which is lighter, increases, and the deeper, more restorative non-REM sleep decreases. So, sleeping late means you miss out on the restorative non-REM sleep.
Your Action Plan
Try to get to bed earlier and wake up earlier if you struggle with insomnia. A nightly routine – such as turning off electronic devices an hour before bed – can significantly improve your sleep quality.
2. Diversify Your Diet
While it’s easy to fall into a routine of eating the same few meals, it’s not the most exciting or nutritious approach. Don’t force yourself to eat meals you dislike, like salads, if they’re not your thing.
Your Action Steps
Each week, choose a food you enjoy and search online for recipes that incorporate it. Also, try adding a new fruit or vegetable to your shopping list every week. Having a plan for these items ensures they don’t go to waste.
3. Eat When Hungry
Contrary to popular diet advice, it’s important to eat when you feel hungry. Ignoring hunger can trigger your body’s famine response, making weight loss harder. The trick lies in choosing nutritious, satisfying foods.
Your Action Item
Keep healthy snacks, like fruits and vegetables, handy. They’re great for keeping your metabolism active without being calorie-dense. I find that an afternoon apple or a protein-rich snack keeps me energized and satiated.
4. Rethink Your Beverages
Drinks are often overlooked in diets, yet they can be a significant source of empty calories. Choosing nutritious beverages over calorie-laden ones is key. I swapped my morning orange juice for a mandarin and started exploring teas as a fun, hydrating alternative to sugary drinks.
Your Action Step
Keep a log of your beverage intake for a week and then identify areas for improvement. Substitute unhealthy drinks with healthier options or plain water to avoid dehydration.
5. Avoid Artificial Sugars and Trans Fats
Staying motivated and feeling good are essential for a successful diet. To maintain my energy and mood, I avoid artificial sugars and trans fats. They can cause health issues and mood swings.
Your Action Item
Read food labels carefully and steer clear of anything with ‘partially hydrogenated’ oils and artificial sweeteners. Being aware of what’s in your food can significantly impact your health and weight loss efforts.
6. Personalize Your Meal Plan
A tailor-made meal plan is crucial for effective weight management. Pre-made meal plans or restrictive diets don’t consider individual preferences and nutritional needs. Creating a meal plan that suits your taste is more sustainable.
Your Action Step
Compile a list of fruits, vegetables, proteins, and grains you enjoy. Focus on whole foods and create meals that you look forward to.
7. Bake, Don’t Buy
For me, a rule of thumb is to bake sweets myself rather than buying them. If I don’t have the inclination to make it, I probably don’t need it. Homemade treats are often healthier and more satisfying than store-bought ones.
Your Action Plan
Start collecting dessert recipes now. When the craving hits, you’ll have healthier homemade options to turn to.
8. Enjoyable Exercise
Exercising just to lose weight can be demotivating. Finding enjoyable physical activities is crucial. I switched to dance-based workouts and made exercise a social event, which made it much more enjoyable and sustainable.
Your Action Item
Plan enjoyable workout routines and consider incorporating social elements like exercising with friends to make it more fun and accountable.
9. Avoid Empty Calories
The concept of ’empty calories’ – foods high in calories but low in nutrients – is vital in choosing what to eat. Opt for nutrient-dense foods over calorie-dense ones to feel satisfied and nourished.
Your Action Item
Always choose the more nutrient-dense option when selecting foods.
10. Ditch the Scale
The scale can be discouraging due to natural weight fluctuations. True weight loss is gradual. Instead of obsessively weighing yourself, focus on how you feel and how your clothes fit.
Your Next Step
Find alternative methods to measure success beyond the scale. Pay attention to how you feel and how your clothes fit, rather than the number on the scale.
11. Stop Chewing Gum
I noticed that chewing gum often left me feeling hungrier, so cutting it out made a noticeable difference in my appetite.
12. Dress for Success Every Morning
Looking good boosts self-confidence, which can be incredibly motivating in maintaining a healthy lifestyle. Dress well to feel good about yourself, regardless of your current size.
Your Action Step
Create a morning routine that makes you feel great. Dress in clothes that fit well and boost your self-esteem.
13. Change Your Mindset
Avoid the restrictive mentality of ‘I can’t’ associated with diets. Focus on what you can have and enjoy. Listening to your body’s needs and finding joy in healthier versions of your favorite foods can be more effective than strict dieting.
Your Action Item
Be aware of how you think about food. Work on developing a positive relationship with eating, focusing on nourishment and enjoyment.
Pursue Healthy Living Today
I hope you find these tips helpful in your journey towards a healthier lifestyle. Remember, it’s about gradual improvement and finding joy in the process. Try a new healthy recipe or an enjoyable workout, and let me know your experiences!
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I am a wife, teacher, and mother to two awesome girls. I write about what I am passionate about, which includes being a mom, house projects, beauty and skincare. I love to share my experiences, failures, and successes with my readers. Let this space be a resource for you to pursue your very best day.