It's quite easy to fall into the trap of thinking that diet and exercise will be enough to make you thin and happy. In reality, many people lose weight slowly but surely. They don't make huge changes. Then they feel good about themselves and their bodies and regain some of their original size. But the truth is, it takes time and discipline to find healthy ways to keep losing weight. With the right strategies, you can gradually add inches to your frame. Here are several natural ways and tips to start doing just that. Many more ways of losing weight naturally are covered in our upcoming weight-loss series.
Weight Training Is Your Friend. If you're serious about getting fit, you should consider learning a weight training program. When you hit snooze on working out, or feel unmotivated by the end, consider starting with bodyweight exercises. Bodyweight workouts are best because they don't require any fancy equipment or special tools. You can do them at home using items such as towels and water bottles. Just do what you need and see what happens. Most importantly, the strength gained through bodyweight workouts doesn't plateau until after six months. Bodyweight exercises can also help you change your mindset around exercise. It's not important whether you've been exercising for years. Now is the time to learn how to walk around your house without using any major changes in your daily routine. That way, when you get tired of walking around, you'll have something new to look forward to. And if you've hit the gym with a motivation problem, try doing bodyweight exercises at home instead of going to the gym.
Eat Enough Protein. High protein intake boosts your energy throughout your day. Once your stomach starts feeling empty, or if you're hungry, grab some plain Greek yogurt or cottage cheese and eat a few slices of toast. Add some peanut butter and avocado for extra protein in between meals. If your schedule allows, consider adding some eggs or salmon into your breakfast. Even though eggs are high in saturated fat, they're still an excellent source of energy. Salmon has a lot of omega-3 fatty acids. Omega-3s are important for heart health and immune system function. Be sure to include salmon in your meal plan because there are so many delicious recipes for it! Eggs are another great way to increase protein intake. Get plenty of large eggs (over 30) and small eggs (over 6) and experiment with different types. For example, one cup typically contains three servings, whereas five cups will bring you up to eight servings. Make sure you're eating egg whites instead of yolks. Lean meats and vegetables are also good sources of protein. For example, chicken, beef, seafood, pasta and peas can all provide protein for a week or so. The bottom line is don't stop at just eating eggs and veggies. A healthy diet will support your overall metabolism. Try to have at least four servings of lean protein a day. Look for foods like beans, meat, nuts and tofu.
Have Plenty of Energy. Having plenty of energy helps your brain function better. During exercise, your muscles use lots of oxygen. This fuels your brain to think clearly. So when you don't have enough fuel-giving nutrients, you can't think straight. Plus, this causes a cognitive slowdown. Don't sit and watch TV. Read newspapers instead. Research shows that reading can improve cognitive skills by 10 to 15 percent. Take advantage of a free weekend, or even work from 9 am - 5 pm. Try journaling. Journaling is proven to improve memory by nearly 1 to 2 percent of the time spent typing. Plus, journals are very therapeutic. Writing down your thoughts is a great way to relieve stress and anxiety. Start recording your thoughts and ideas. There are apps available for both iOS and Android devices that record your life without disrupting your productivity. Record whatever you'd like to write down, then get at it later on. While we've already discussed how to track food, take notes and fill a journal, writing will allow you to focus on other things. Keep your mind sharp with exercise and focus on what you want. Plus, research shows that journaling improves attention span. If you need extra encouragement, ask yourself if you can accomplish anything. Think outside of the box by writing down any obstacle that gets in your way. Write about how you'd get rid of it. As you do this, jot down every time you were successful at dealing with that obstacle and what you learned from those times. It's a nice way to visualize your progress. Finally, be kind to your body. Let it rest. Do something to give it a break. Go shopping or go on vacation or do gardening or take a class and read a book or listen to music. When your body needs rest, let it stretch for a little bit. Try meditation. Mindfulness works miracles. Noticing the breath and connecting with yourself is helpful for treating depression, anxiety and pain. Find something quiet that you can tune in to as you relax and don't overthink your circumstances.
Give Yourself Permission to Relax. Give yourself permission to relax. When I'm too hard on myself or when I don't get adequate sleep the first thing it does is cause me stress and anxiety. Instead, remember to take a moment to recharge. It'll be easier on your self-esteem when you're able to focus on relaxing. If you're stressed out during a particularly stressful day, maybe try spending five or ten minutes taking deep breaths and enjoying each breath. Focus on your breathing and notice how long it takes before you start hyperventilating. Repeat this technique before bedtime. Afterward, you might just want to lay down next to your partner or someone else. Just take a few moments for yourself. You deserve a peaceful night. Breathe deep, relax a little, and eventually you will drift off to sleep. Remember to remind yourself this is only temporary and always enjoy the experience. Maybe you can't imagine making those changes, but this simple practice helps you get over the hurdle so you can feel refreshed.
Enjoy Each Moment Of Rest. Since you do not have a job or money, you're probably looking for the easiest place to pass the time. Perhaps your house is the perfect spot to fulfill this fantasy. All you need is a comfortable chair and television and a couple of tissues. Or perhaps you're looking for a new hobby or perhaps you’re watching cartoons or playing games. Whatever it is, it's okay to spend quality time with your loved ones without having to worry about where or when you can leave these moments to pass the time. Just find what makes you smile and let it go. Enjoy each second that you spend together. Make memories from this time you had by simply just sitting next to someone. Let people in and out of your lives. Talk to them about your day or talk to anyone who is part of your family, but have nothing to do with it. Enjoy the whole experience. Don't be afraid to seek out what excites you. Spend a few hours just being in a state of deep relaxation and savoring each moment. Have fun.
Have Someone to Encourage. We've mentioned just a few days ago how much we should love ourselves. One of the keys to making this true is encouraging ourselves. Remind yourself of how beautiful you are and how much you care about others. Whenever someone around you tries to make you feel bad, tell yourself that it's not the person you're feeling bad about. Instead, say that you're not judging the other person by their actions. Rather, you're saying that you are accepting that they're human and aren't perfect. Show them how wonderful they are. Tell them how great you are. Don't give them false hope. Instead, tell yourself that you're thankful for your own positive qualities, even if you don’t know how to show them. Use this approach when you're trying to motivate yourself. What's the point of giving yourself negative reasons if you aren't willing to accept something positive? At its essence, telling yourself you're miserable or unhappy is actually letting yourself down and feeling sorry for yourself. If you can't accept yourself, then you won't be happy. Everyone is flawed and each of us have flaws. But by not acknowledging these flaws so you can avoid feeling sorry for yourself, you make yourself unhappy. When we're happy, happiness isn't an issue. Instead, you're asking yourself: Why should anything about my life bother me? Instead of focusing on what you can control, why should anything be making you sad or upset? Stop worrying about how others perceive or treating you. Because you have control over how others treat you, you can choose how you act and how you react. Forget the opinions and judgments of others. Only focus on yourself.
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