There are many different approaches to losing weight, some of which are costly due to the fact that they include purchasing supplies or foods. Losing weight does not necessitate spending a lot of cash, but rather using simple, time-tested approaches to health, fitness and well-being. A few ways include cutting out refined foods, implementing a short yoga routine daily, meditation and an increase in daily sleep.
Cut Out White Foods
Removing any food that is refined, or "white," from the diet is the easiest way to begin losing weight. These foods contain empty calories, are stripped of nutritional value, and negatively affect blood sugar levels. As Dr. Joseph Mercola notes, carbohydrates increase blood sugar dramatically, causing insulin to quickly lower it, which prompts the body to store the carbohydrates as excess fat instead of being burned. (see Reference 1)
Cutting out high-carbohydrate foods often causes weight loss within a week's time.
Do Yoga at Home
Develop a 10-minute yoga routine to implement first thing in the morning after waking up. A study published in Alternative Therapies in Health and Medicine found that over a four year period, yoga was associated with less weight gain for both people of normal weight, and those who were considered overweight at the study outset. The study's authors determined their their "results are consistent with the hypothesis that regular yoga practice can benefit individuals who wish to maintain or lose weight." (see Reference 2)
When putting together a routine, make it simple enough to be able to do, but challenging enough to stick to for five to seven days a week.
Meditate
Meditation is being linked to both weight loss and help with binge eating. Though few concrete studies exist, meditation as an obesity intervention is being studied at both Indiana State University and the Duke Center for Integrative Medicine. Researchers Jean Kristeller, PhD, and Ruth Quillian-Wolever, PhD, note that, "while the relaxation effects of meditation may help with how food is used emotionally, the most important aspect may be incorporating nonjudgmental awareness into eating." (see Reference 3) Incorporating 10-15 minutes of meditation into your daily routine may, therefore, cut down on emotional eating and aid in weight loss.
Sleep
Getting more sleep is one simple means to achieving weight loss. Two of the hormones involved in appetite, leptin and ghrelin, are affected by sleep patterns. According to Michael Breus, PhD, "when you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food."(see Reference 4). Get eight to nine hours of sleep a night, if possible, turning off the light around 10 pm.
References
- "Mercola.com": Lower Your Grains & Lower Your Insulin Levels! A Novel Way To Treat Hypoglycemia.
- "Alternative Therapies in Health and Medicine": Yoga practice is associated with attenuated weight gain in healthy, middle-aged men and women.
- "American Psychologial Association": Bringing more effective tools to the weight-loss table
- "WebMD": The Dream Diet: Losing Weight While You Sleep
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