- Four years ago, I decided to work on my relationship with food and lost 35 pounds in six months.
- Since then, I’ve stayed pretty much the same body composition thanks to a few simple, healthy habits.
- I move throughout the day and try to get out in the sun every morning.
About four years ago, I came to the conclusion that I wasn’t taking care of myself.
So I decided to make a few changes and lose weight in a sustainable way. I educated myself and made sure I was eating enough protein, but I didn’t cut out any of the food groups and kept lifting weights.
Despite repeatedly “messing up” in different ways, I remained mostly consistent and after 6 months lost 35 pounds and nearly halved my body fat percentage.
It’s been three and a half years since then, and my body composition has changed little by little, but thanks to my daily habits, I’ve been able to maintain almost the same figure.
1. Move in some way before, during, or after work
I’m a health reporter, but most of my work as a journalist is sitting at a desk. However, I try to get as much activity as possible by moving around before work, on my lunch break, and after. play an important role in maintaining
I don’t always have time to do all three, but most days I aim for two forms of conscious movement, even if that means 20 minutes of walking or working out.
We are also conscious of non-exercise activity thermogenesis, which is any movement other than formal exercise, such as climbing stairs, doing housework, or shopping.
Research suggests that low levels of NEAT are associated with obesity, so you may climb an escalator instead of standing or talk to a colleague in the office instead of sending an email. And so on, trying to sneak as much NEAT into the day as possible.
2. Prioritize sleep
When you don’t get enough sleep, you’ll feel hungrier and crave extravagant food, and of course you won’t have enough energy to train. This is also backed up by research.
With that in mind, I try to maximize my chances of getting a good night’s sleep by maintaining a regular sleep pattern every day (as much as I can) and getting out in the sun every day to maintain a normal circadian rhythm. . as soon as possible after waking up.
According to the Center for Disease Control and Prevention, morning sunlight increases alertness and helps you fall asleep earlier at night.
3. Eat protein at every meal
Eating a high-protein diet is an important part of not only losing weight, but also maintaining it.
Protein helps you maintain your weight because it keeps you feeling full and also helps your muscles recover from a workout. It recommends consuming 1 gram of protein, but some individuals say their sweet spot is likely between 1.4 and 2 grams.
I no longer log my food intake, but I do make sure I get the right amount of protein at each meal.
That said, if all your meals aren’t nutritionally balanced, don’t worry, because we follow the 80/20 principle, 80% of the time we choose nutritious foods and the rest of the time we choose foods we like. I enjoy things.
4. Meal planning
When I’m in my normal routine, I try to plan dinner a week (or at least a few days) ahead.
I often cook in bulk so I have leftovers. When you know you don’t have much time to cook, plan a quick and easy dinner. This makes healthy eating easier (and saves you money).
When I’m particularly focused on training for a specific fitness goal and my life is very busy, I also schedule workout times in my diary.
5. Prefer consistency over perfection
When you lose weight, make a conscious effort to focus on “winning” rather than “off track” times, such as eating donuts instead of protein bars or skipping exercise and going out for drinks. did.
And this is the mindset that I have maintained. By remembering that the “perfect” diet is unsustainable and not worth the effort, you can enjoy indulgent foods and activities without the guilt. bad. ”
