Good nutrition and an active lifestyle always got the limelight. They are the core of a healthy lifestyle and make every fitness goal possible. From weight loss to better body composition, to better health — one need better nutrition and an active lifestyle.
Maintaining a balance between healthy nutrition and active lifestyle require effort. Apart from these two, there are a few effective and effortless strategies that can double the result.
Before exploring further, let’s have a look when losing weight become painful.
- When hormones that control satiety are off balance,
- The struggle to make a consistent decision every day,
- Quit the food that provides you escape,
- When body act against you.
Review your routine, if you have ever found tough to manage the current routine, even after taking effort. Simple hurdles can make the task intimidating.
Losing weight isn’t a painful task; few effortless strategies can speed up progress. Weight loss and better health depend on better nutrition and active lifestyle; we can’t deny that. But, that doesn’t mean you have to struggle to achieve and maintain fitness and health goals.
“No pain, no gain” are partially valid. Willpower and patience will drain out with daily difficulties, and it will be tough to continue.
We can achieve weight loss and fitness goal with simple actions; and with least effort.
Yes, it’s possible.
These three worthy strategies will kick start your weight loss journey.
1. Get Better Sleep
Do you give equal priority to your sleep, as you give to eating and exercise routine? If not, then it’s the right time to make that change. Healthy sleep is important for weight loss and other fitness goals. With enough sleep, body function gets in sync. A good sleepwill make your journey easy while lack of sleep will make it tough.
Lack of sleep is responsible for weight gain because of some factor like:
- Lack of sleep can increase the craving for calorie-dense foods, results in unhealthy snacking
- Increases hunger but slow down metabolism
The issue is with the hormonal imbalance. Lack of sleep affects the level of hormone — ghrelin and leptin. When you are sleep deprived, you have more ghrelin a hormone that dictates hunger. The leptin hormone falls, a satiety hormone. The struggle can get worse with hormone imbalance. The craving makes tough to choose healthy food. Check your sleeping pattern if you face unwanted craving.
You will feel a difference after a good night sleep. You won’t feel the craving for unhealthy food and it will cut unhealthy calorie intake with least effort. You get control over the decision and see a noticeable difference
Strategies to get better sleep:
Go to bed and get up at a fixed time each day
- Make sure that your bedroom is dark
- Save bed for sleep
- Avoid coffee, tea or other stimulants in the evenings
- Get exercise in the morning or evening
- No use of gadgets or device before bed
That’s all you need to improve your sleeping pattern.
2. Manage Stress
#MondayMorning probably the gloomiest 52 days of the year where offices provide shelter & Space for zombies to walk in, live on caffeine and enter data.
— healthy-laboratory (@manav011) April 1, 2019
Stress makes life tough and impacts health and wellness. It can slow down the weight loss progress if not brought in control. Stress once in a while is acceptable but chronic stress isn’t good.
Stress impacts fitness goals as it:
- Disturbs sleep cycle
- Increase craving for calorie dense food, specifically processed food,
- Leads to moodiness and lowers willpower to build healthy habits,
- It also increases inflammation, slow down recovery and lower immunity.
With the struggle to make healthy food choice and no willpower for a fitness routine, it will be tough to achieve and maintain any goal.
Strategies to get rid of stress:
- Deep breathing exercise
- Listen to soothing music
- Practice mindfulness and meditation
- Spend time with family and friends
- Laughter is the best medicine
- Take a walk
During a stressful time, it’s tough to make a healthy food choice. A light walk will lower stress and craving level.
3. Build a Healthy Environment
Our environment is responsible for the major of our decision. They have a major influence on our weight loss and health goal. We crave for the food that is easily accessible. Because of easy accessibility, we reach out and eat more serving.
Have you ever reached out to prepare healthy food? We choose the food which takes the least time to prepare and is appetizing. With easy accessibility of such food, it’s tough to choose food those take time to prepare. It’s a major hurdle, but you can take a few steps to make your environment weight loss and health friendly.
The First task: Clean Up
- List processed food you eat.
- Divide them into two sections — “Eat in Limit” and “To Avoid”.
- Remove the food from your house in “To avoid” section. It will prove as the best decision.
- You can eat food in the section “Eat in Limit” but take care of servings.
The Second Task: Load Up
- List healthy and convenience food.
- Keep those foods at the sight so you can reach easily.
Nuts and fruits are convenience food but are healthy. You can pre-plan other foods like salad and veggies dips.
To achieve and maintain weight — it need time and effort. These tasks get less intimidating as you follow. The toughest task is the first step.
These three strategies will lead your weight loss success. These changes are simple but don’t judge them by their simplicity. Lifestyle changes that can be followed are better than complex strategies that can’t be followed. If you have been struggling and stressed out while making changes, these three strategies will change the game.
Whatever you may try; follow the best diet, get more active, or try the world’s best strategy — you won’t enjoy the process and result if you aren’t peaceful.
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Deepak Kevat is an author and blogger. He covers all things health and wellness including nutrition, fitness and general health. He believes in building a better lifestyle for lasting fitness and health goals. He also writes on www.deepakkevat.com