If you struggle to get to your ideal weight and keep it there over a long period, you are not alone. The CDC reports that an alarming 71.6% of adults aged 20 and over are overweight or obese. And, though, the numbers are small, there are also adults who struggle to properly nourish themselves and keep enough weight on. America’s obsession with weight certainly brings some awareness, but it can also be overwhelming to those who just want something simple to help them stay healthy. Everyone is different and may not respond the same, but here are several things you can try in order to control your weight for good.
Control Your Weight for Good #1: Biohacking
OK, so the term biohacking sounds a bit more extreme than it actually is, regarding weight loss and maintenance. In fact, one of the simplest and most effective forms of biohacking is cutting carbs from your diet or eating in line with the ketogenic plan. In particular, following the Keto plan, which is low in all carbs and sources most of the bodies energy from fat, can help you lose fat and keep it off. This is because it is designed to ‘hack’ the way your body uses energy for fuel, traditionally something that is gained from eating carbohydrates.
However, when you switch over to a primarily fat and protein-based diet, your body enters into ketosis and burns fat as fuel. What this means is that, if you eat less than your caloric needs, any energy you burn is coming directly from your own fat stores. This makes it much easier to burn fat to lose weight and to keep it off in the long term.
Control Your Weight for Good #2: Personal Training
Another approach that can help a great deal when it comes to consistency over time is hiring a personal trainer. In fact, there are several reasons why this can be useful for women wanting to lose or maintain their weight. First, accountability is important to meeting goals and ongoing success. Some women need someone to tell them exactly what to do and when to do it in order to be successful. The bottom line is learning how to break old habits and develop new ones that work.
Personal Training for Long-Term Success
Also, remember that personal trainers that specialize in Female Fat loss understand the challenges that are specific to women such as having a lower muscle mass, and a less efficient hormonal profile. Their skills and knowledge can help you achieve optimum results in the shortest time. Once you discover what works, you can continue to training for maintenance and to control your weight over the long term.
Control Your Weight for Good #3: Understand Portion Sizes
Another crucial aspect of controlling weight in the long term is to understand portion sizes. This is so important because inadvertently eating too much can sabotage your efforts in the gym. Knowing what you need to fuel your day, in general, is a good place to start. If you want to lose weight, you must eat less than you need. Of course, the calories that aren’t burned for energy are immediately stored as fat around the body. It can be this process that makes losing weight and controlling it tricky.
Obviously, different foods have different caloric content. Therefore, know what each food type and what constitutes a serving. You can also track this in what is called macros. That is breaking your food down into categories of fats, proteins, and carbs.
Happily, there is plenty of information on portion sizes to meet your goals. Additionally, I recommend reading the nutritional statistics on packaging as well.
Control Your Weight for Good #4: Mindful Eating
Lastly, sometimes, it’s not portion sizes alone that create weight problems but the inability to recognize signs of satiation. In fact, we can all misinterpret things such as stress, thirst, and tiredness as hunger, all of which can lead to overeating, That’s why choosing to eat more mindfully can help a great deal when it comes to long-term, successful weight control.
Before you eat, remember to ask yourself what your needs are. Are you truly hungry and need nourishment or are there other things that are giving you uncomfortable feelings.
You can also rate your hunger on a scale, with 1 as starving hungry and 5 as uncomfortably full. Then you can choose to eat at 2 or 3, and stop at 3 or 4, something that should prevent you from eating too much and contribute to healthy weight management for life.
**** This post is strictly informational and is not meant to replace the advice of your healthcare provider. Women’s lifelink, it’s owners, administrators, contributors, affiliates, vendors, authors and editors do not claim that this information will diagnose, treat, or improve any condition or disease.