Have you heard a common theme in people’s New Year’s resolution around weight loss? It is a drastic - ‘I will not to do all this’ list! The list itself sounds so high on deprivation and having will power that we know it won’t last too long.
No wonder around the globe, we see high traffic in gyms and workout classes from January to March and then it starts trickling downwards very soon. The reason we make such plans is because we are desperate to see results soon and actually at an unhealthy speed so comes in the yo-yo issues, hunger and cravings going haywire, energy drop and disturbed sleep pattern.
Well, the most important thing is that after all this, sure you might drop some kilograms but you will stagnate, put it on and have to do this all over again.
Sustainable weight loss actually is a function of small steps. I am such a huge believer of small steps for any kind of growth and especially weight or inches loss. I have got results with clients on their goals by always focusing on the small steps.
So here I will share some small steps that I have done (an ex-yo yo weight gainer and loser myself) that has helped me sustain and constantly grow in the area of fitness and wellness
- Chewing our food: I cannot tell you how miraculous this can be! My mom kept telling me as a child and the reason behind it was more focused on digestion but had I known this can be a super small step for weight loss, maybe I would have listened to her. When we chew our food, we are satiated much faster because we digest our food! When we eat fast, we obviously are not digesting and not realizing when we are actually full! Chew your food 22 times each bite and just see how much it can help with weight loss and digestion.
- Changing spoon size to baby spoon: We are eating food watching television or having a conversation or we are in a constant rush to go back to our work desk, so we tend to eat big bites. Sure, the easiest thing would be to remember to have small bites but it is tough to break an old habit. So I tell my clients to just change the size of their spoon. Have you wondered why Japanese and Chinese use chopsticks for their meals? So that they eat really small bites so it makes perfect sense why they are so healthy! Changing spoon size will naturally make you eat much smaller bites and you will be full much faster.
- Replacing refined sugar: I have a sweet tooth for as long as I remember! Honestly I enjoy it as well so I will indulge but more mindfully. Firstly wherever possible I have replaced refined sugar with low calorie natural sweeteners. This is a common practice for those pre-diabetic and diabetic, though I feel it can be a general lifestyle change that definitely helps in weight loss. I love gajar ka halwa but just replacing the refined sugar with a low-calorie natural sweetener like stevia can really make a difference! This how I am able to mindfully indulge in desserts when I feel like. Obviously moderation is important.
- Eliminate cheat days: One of my biggest learning has been this! It is so unhealthy and we go all out on weekends, which not only congest our system but if you calculate is way more calories overall. If you have daily meals that you like, then having something you crave for will happen automatically much lesser and then you can go for it.
- Hydration: Another gamer changer is hydration. We are 85% water, so most of the time if our hydration isn’t optimal, we will land up eating a lot more. Eat your vegetables and have enough water in the day and you will see how it automatically puts you in a weight loss mode.
- Mobility: We undermine the value of moving our body. I am not talking about exercise but just moving around and doing more steps. It adds to 15% of our metabolism! Metabolism automatically ups the weight loss game so this is another baby step you can. Get your own coffee or water from the kitchen, find distances you can do on foot, post meals, walk in your house and hear a podcast or video so on and so forth.
There is a saying – transformation lies in small things. Weight loss is one such thing as well. Integrate these small steps and get the weight loss ball rolling.
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