Sheila Olson of fitsheila.com
Approximately 45 million Americans go on a diet each year, yet two-thirds remain obese. One of the reasons behind this epidemic is the fact that people get lured into trying a fad diet — sometimes more than once — that promises to torch calories and melt fat without changing your diet or hitting the gym. As the saying goes, slow and steady wins the race, and that means losing weight the safe way with a combination of diet, exercise, and wellness-focused discipline.
Address Mental Health
Mental illnesses such as binge eating disorder, night eating syndrome, post-traumatic stress disorder (PTSD), and depression should be treated in conjunction with a diet and exercise program. Studies indicate that there’s a link between mental health and obesity — depression can prompt obesity, and obesity can prompt depression. Along with focusing on losing weight and learning that food is for survival and not comfort, it’s crucial that underlying mental health issues are addressed in order to break the vicious cycle.
Manage Your Stress
Stress-related, mindless eating involves consuming food — sometimes in a large amount — even when you’re not hungry. Approximately 27 percent of adults in the US admit that eating is a form of stress management, while 34 percent say eating unhealthy foods due to stress is a habit. Not only do these actions create feelings of guilt and shame, but they also make it impossible to lose weight and keep it off. While seeing a therapist can help you manage your feelings, there are several wellness-based approaches you can take to manage your stress levels.
Make it Convenient to Work Out
Not having time is one of the biggest excuses people use to avoid working out. Make that excuse next to impossible by setting up a home gym equipped with cost-effective equipment, like adjustable resistance bands, a Swiss ball, and kettlebells. Check out local resale shops or online websites that sell previously-used goods to see if you can find these items at a lower cost. Instead of paying for an expensive gym membership, bring the instructor into your living room by downloading a workout app to help you with form, safety, and motivation.
Make Healthy Eating Fun
The words “balanced” and “diet” need not feel like a punishment. In fact, you can create endless combinations of tasty dishes and snacks utilizing healthy ingredients that don’t taste like rabbit food. Take up a cooking course, or scour YouTube for ideas. The more variety you have in your diet, the less apt you’ll be to slip.
To ensure safety, be sure to consult your doctor before starting any diet or exercise plan. This is particularly important if you have any underlying medical conditions where overexertion or food restriction may have a counter effect on your wellness. Remember, don’t beat yourself up if you have a slip up. Not only is it normal, but it can help you become stronger for the long term.