(Akiit.com) We are at that time of the year where we have gone through several New Year’s resolutions – like to stop smoking, get organized, better manage your time, and/or hit the gym to lose weight. In January, losing weight was one of the most pressing concerns for many of us that may be overweight. However, by February many people had slacked off at the gym because of not reaching their weight loss goals. Now that spring has dawned, it is once again on the minds of many that are preparing for summer.
With so many choices offered to lose weight and so much information on what to do to lose weight, it’s very easy to be overloaded and ultimately discouraged to put forth the effort to make a change at all. So here are 4 simple yet key factors that will absolutely help you to lose weight by adjusting your lifestyle.
KEY #1 – Get rest.
Recent research conducted by scientists at Columbia University Medical Center found that people who get only five hours of sleep a night were 60% more likely to be obese that that of those who slept between 7-9 hours per night. This is due to the fact that sleep deprivation alters certain hormones that regulate appetite, thus resulting in increased hunger while decreased metabolism. Optimal metabolic function is crucial for proper weight management. So take it easy and rest!Â
KEY #2 – Reduce stress.
When under prolonged stress your body produces a stress hormone called cortisol which causes you to crave unhealthy high calorie, fatty foods that cause more weight gain. According to research conducted by the University of Cincinnati, if you effectively cope with stress you may decrease the production of another stress hormone called glucocorticoid that is linked to storing belly fat. Also stress can cause your internal organs like your digestive system to shut down and you no longer can properly assimilate nutrients and inhibits elimination processes. It is recommended to have at least 20 minutes a day, ideally to focus on healing yourself from the day’s events via, book reading, hot shower, mediation, a walk or whatever helps you to unwind.
KEY #3 – Drink water.
It is imperative that if you plan to lose weight permanently, stay hydrated! Experts state that 75% of Americans are mildly dehydrated. Everyday the body loses over ½ gallon or more of water just by sitting and doing nothing. Then if you consume sugary beverages laden with chemicals it makes your liver work overtime to try to dispose of these chemicals in order to detoxify the system. If this occurs the water cannot get to the rest of the body’s cells causing dehydration and lowering of the metabolism and energy levels. Proper hydration is significant in losing stored fat. If you find it difficult to consume water to stay hydrated you may try adding an appropriate electrolyte drink to your diet that does not contain any artificial colorings, flavorings or sweeteners of any kind and have a low caloric content. The point is adequate water intake and proper hydration play a major role in weight loss and management.
KEY #4 – Avoid fad diets.
Are you someone that tries out all the latest diet plans on the market only to find out they don’t help you keep the weight off if they work at all? Are you desperate to lose unwanted pounds so you get suckered into one of those quick fix diet plans? Well you are certainly not alone if you have. Most of us have tried at least one at some point in our lives, like the lemon and cayenne pepper diet, cabbage soup diet or other name brand fad diets. These plans come and go and simply does not work for long term weight loss, as most are not realistic to your current habits or even sustainable for life. To that end the moment you go back to eating your regular foods, you immediately put the weight back on. Dieting does not help you cultivate good habits or promote lifestyle changes that ultimately reinforce weight management.
So one must use all four of these keys in order to not only lose weight and maintain the weight loss, but also to lead overall healthier lives! Weight loss is a 40 billion dollar a year industry with a 98% failure rate. Don’t be just another included in that astronomical figure.
Learn how to select a program that promotes a healthier way of living to encourage and facilitate weight loss that can easily fit into your daily life so you will have a lifetime of good results. Good habits lead to good decisions, which in turn lead to positive outcomes!
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By Makeisha Lee