Habits of people who lose and maintain weight

Habits of people who lose and maintain weight

Habits of people who lose and maintain weight

A few seconds before you start eating, drink a glass of water, wait five minutes, and check if you feel hungry again.

Most people who follow a diet regain 50% of the weight they lost in the first year after losing it, and may regain it within the next three years. Physical activity; But doing so can actually be difficult.

We make more than 200 food decisions every day, most of which appear to be automatic or habitual, which means that we eat subconsciously without thought, deliberation, or any sense of awareness of the quality and quantity of the food we choose and eat, the behaviors we are used to often outweigh our good intentions. Its effect is nullified.

A 2018 study found that the key to maintaining a healthy weight is promoting healthy habits.

Results

Imagine someone eating a snack every time they come home in the evening; When he eats the snack for the first time, a mental link is formed between the context of the current situation of returning home and his response to that context, which was manifested by eating a snack, and then every time he eats a snack in response to returning home, he strengthens and supports that link to the point that it becomes When returning home, he automatically pushes him to eat a snack, and that’s how habits are formed.

The study found that weight-loss interventions that build on habits change — whether by building new ones or breaking bad old ones — may be effective in helping people lose and maintain weight.

The study included 75 volunteers between the ages of 18 and 75 years who were overweight or obese, and they were randomly distributed into three groups; One program encourages abandoning old bad habits, another encourages building new healthy habits, while the third group remains a reference to be used for comparison without exposing it to any interventions.

A text message was sent to a group leaving old habits, with a different task to do each day; Those tasks focused on breaking up these people’s normal routines and included things like driving to work a different route today, listening to a new kind of music, or writing a short story.

10 healthy habits you should strive to build for yourself and follow

1. Sticking to a routine diet

that is, trying to eat at about the same time each day; Often, people who have succeeded in losing weight in the long term tend to have a regular daily meal regimen while avoiding snacking or eating mouthfuls between meals, and a regular and consistent diet throughout the week and year also predicts the maintenance of the weight lost later in the long term.

2. Strive to eat healthy fats

That is, choosing to eat the healthy fats found in nuts, avocados and fish oil instead of eating junk food; Eating trans fats (a harmful type of polyunsaturated fat) is associated with an increased risk of heart disease.

3. Burn excess weight by walking

You should aim to walk 10,000 steps a day; So take the stairs, or you can get off the tram one stop before your destination and walk the rest of the distance to ensure your heart rate is up each day.

4. Prepare and pack healthy snacks to take with you when you leave the house

That is, replace chips and crackers with fresh fruit.

5. Always look at the labels on food containers

They should be scrutinized for fat, sugar and salt content in the food.

6. Pay attention to the portions you eat

By using smaller plates when eating, drinking a glass of water and waiting for five minutes; Then check if you feel hungry seconds before returning to eat.

7. Divide and reduce your sitting times

Reducing the time you spend sedentary and increasing physical activity is associated with significant and significant health benefits, and your duration of inactivity and lack of movement is associated with overweight and obesity, regardless of your level of physical activity.

8. Pay attention to the drinks you take and focus on them

So drink enough water and reduce the amount of fruit juice you drink to one small glass per day.

9. Focus on your food while you eat it.

By slowing it down, and taking it while sitting at the table and not on the move, the internal cues of hunger and satiety that regulate our food intake may not be effective enough if they are disturbed by movement while eating.

10. Always strive to eat five servings of vegetables a day

whether fresh, frozen or canned; Vegetables and fruits are characterized by high nutritional quality; However, it has a low energy density and does not provide us with much energy. Hence, taking the recommended amounts of it leads to health benefits, including a reduction in the risk of cancer and coronary heart disease.

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