There is no magic to weight loss. Scientific researchers at Columbia University have found that the difference in long-time weight losers and those who gain the weight back is adhering to an exercise regimen, reducing fat content rather then restricting calories, and avoiding "weight cycling," which occurs as a result of going on and off diets. Avoid the "diet" and lose 20 lbs. by eating mindfully, detoxing, living a supportive and healthy lifestyle, and avoiding emotional eating.
Mindful Eating
Set realistic goals regarding your daily fat count, food plan and exercise schedule. To keep to your lifestyle goals, learn about the caloric and fat content of the foods you like and be mindful of the choices you make each time you eat. Designate a specific place to eat in your home and workplace, and only eat in this spot. This will help you control your food intake and allow you to better monitor your behavior. Keep track of your progress by maintaining a food and exercise journal.
Detox Your Body
Give yourself a jump start on your weight loss with a body detoxification. Detoxing flushes out any accumulated toxins in your body and prevents them from building up in your system, allowing your digestive system to work at its best. According to author of "The Ultra Simple Diet," Mark Hyman, M.D., "toxicity and inflammation cause fluid retention;" a detoxifying and anti-inflammatory diet can help rid the body of excess fluid and toxins. Dr. Hyman's recipe for weight loss includes detoxing with vitamins, supplements and juices for at least three days, which can help you lose weight. Seek prior approval from your physician before pursuing a detoxification schedule.
Create a Supportive Environment
Living well and staying healthy requires support. An environment that supports your lifestyle goals is essential to reducing the risk of temptation, especially until your new habits become routine. Get your family involved in a health plan with you or find a buddy to share the load. You will quickly lose 20 lbs. by clearing your kitchen of high-fat and sugary foods that make you gain weight regularly and enjoying events that incorporate exercise.
Conquer Emotional Eating
Do your best to avoid stressful situations that may lead to emotional eating. Address the triggers that lead you astray by developing positive coping strategies to replace your previous bad habits. If you're stressed, engage in relaxation exercises instead of eating to soothe your soul. You will be surprised how many pounds you lose by controlling your emotional eating patterns.
Avoid Yo-Yo Dieting
Eating disorder psychologist Dr. Kathleen Pike of Columbia Presbyterian Hospital writes that "Chronic dieting can lead to weight gain if your mindset is that you will diet to lose weight, then return to your old ways of eating." Change your lifestyle and adopt long-term healthy eating behaviors, and you will succeed in losing 20 lbs. in no time.
References
- "Women's Encyclopedia of Health and Emotional Healing"; Denise Foley and Eileen Nechas; 1993
- "Health Highways"; Judith Wylie-Rosett et al; 1995
- "The Wellness Book"; Herbert Benson MD; 1992
Member Comments