Top 10 Tips
Weight Gain: Firstly, it does happen and it’s fine, well kind of. So often when we are faced with unwanted weight gain we feel that we must begin to lose weight fast.
But what about all the things that you are presently doing that could be exacerbating the issue?
As much as I hate to come from a place of don’ts, below are ten top tips on what not to do after weight gain. These include do NOT:-
- skip meals
- emotionally beat yourself up
- skip those shopping trips
- weigh yourself in an obsessive way
- Enrol yourself onto complex exercise routines
- be tempted by those fad diets
- Eat to cheer yourself up
Top Tip #1: Do NOT start skipping meals
Skipping meals will not help you to lose weight in the long term. In fact, a recent laboratory study carried out on mice, from Ohio State University reveals that skipping meals can actually lead to:-
- weight gain especially around the abdomen (belly fat)
- An increased risk of Type II diabetes
- Increased risk of heart disease
Studies prove that eating every few hours helps balance your blood sugar. In addition, eating regularly helps stop you from making bad decisions at the next meal. Plan ahead of time and remember to eat every few hours. Indeed, planned, healthy portions of snacks and meals will do the body good and prevent you from pigging out later on.
Do NOT mentally beat yourself up about your Weight Gain
Punishing yourself by gawking in the mirror with anger or calling yourself “fatty” or revealing your hideous and embarrassing muffin top to your pal is not ever going to magically melt your fat. Indeed this type of self bullying is only going to work against you.
Research demonstrates that individuals who practice self-compassion are more productive at changing their behaviors.
Being harsh to yourself will make you feel even more depressed and guilty and is more likely to lead to emotional eating. Accept your bigger body (for just a little bit), and concentrate on all the fantastic positive decisions you are making.
We are all a work in progress. This means that you get there a little at a time. Not all at once.
Splash out on new Clothes – Even if you are at your Heaviest!
Weight loss takes time, so it may possibly take a while until you fit into your skinny jeans again.
However, do not put off buying yourself some new clothes. Get busy buying new clothes that make you feel great. No need to go crazy since your weight gain is not going to be permanent.
However, investing in a few pieces of new clothing will help you to feel better about your appearance and improve your confidence.
There is nothing more confidence draining than feeling constricted and uncomfortable in your clothes. Indeed, just waiting for that magical time when you can fit into your size 4 skinny jeans reinforces your negative relationship with your body. Furthermore, this attitude puts off feeling good about yourself NOW.
Bear in mind that feeling fantastic will help you to make better, healthier food choices.
Do NOT obsessively Weigh Yourself
The main factor in achieving a healthy weight loss is to stay persistent and calm in your healthy eating plan.
Remember to take some healthy exercise, such as bicycle riding, two to three times a week. In addition a healthy sleep pattern has been shown in research studies to help with weight loss. Also, try and reduce stress levels by practising yoga or meditation.
Usually, an individual should not lose more than one to two pounds a week, but it could be more or less depending your body type and other factors. Also, it is important to bear in mind that your weight fluctuates according to how much water you drink, the time of day and your hormone levels are as well.
So weigh yourself once a week in the morning straight after you wake up and before eating breakfast. Now, you can concentrate on your general weight loss trend rather than the figures on the scale.
Exercise … but take it Gently
The key to success with exercise and weight loss is ‘slow and steady‘ wins the race. Any exercise that you choose to do will help with both weight loss and general health.
Don’t feel like you need to join a gym and exercise for 4-5 hours a day to get results. However, resistance training has been proven to build muscle and aid weight loss. In addition, for some people, over-exercising can lead to increased hunger and overeating.
The key is to reduce your screen time (TV, laptop, tablet) as TV watching has been scientifically proven to cause weight gain. So, choose an exercise routine that you enjoy and can easily fit into your daily routine.
Also, remember that as your body tones up you will weigh more. This is another reason not to get too hung up on the weighing scales. The more muscle mass you have the more you weigh but the healthier you will be.
Whatever you do after weight gain do NOT try a Fad Diet
There have been SO many fad diets over the years touted to be the miracle eating plans that will change your lives. Some of the worst fad diets (in our opinion) include:-
Indeed, fad diets tend to lead to short term weight loss that is not sustainable over time. Furthermore, medical studies have shown that some fad diets actually lead to weight gain.
The key to continuous weight loss is to eat real (not processed) foods that contain a balance of healthy fats, nutrient-dense carbs, and lean protein. There are two healthy eating plans that are scientifically proven to aid weight loss and are universally approved in the medical field. The two eating plans to check out for a basis to an all round healthy diet are:-
Eat! Well … Eat when you are Hungry
As simple as it sounds it is REALLY important to eat when you are hungry and stop when you are full. Sounds simple, doesn’t it? But for many of us, learning to recognise hunger pangs and knowing when we are full can prove difficult.
Firstly, start a hunger scale chart and keep a food diary to allow you to tune back into your body. In addition, if you eat a healthy snack when you are hungry this can prevent overeating later in the day.
Always remember to drink plenty of water during the day as studies have shown that thirst is often misinterpreted as hunger.
Ideally, our bodies are designed to eat every 3 to 4 hours. Skipping meals, especially breakfast, can lead to unhealthy food choices later in the day and gorging out.
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