I can understand why weight loss may seem hard or intimidating. New discoveries are always being made in the health and fitness industry, telling us to scrap the last hot trend and replace it with a new one. Remember the low fat diet trend from the 90’s? Thank goodness that’s gone. My point is that there will always be new and changing information when it comes to weight loss and healthy living, but there are a few basic principles that can be extracted from the overwhelming amount of information that can be found on the internet. I like to refer to them as the “Weight Loss Commandments.” If you incorporate these weight loss principles into your daily routine the results will come.
10 Weight Loss Commandments
1. Thou shall drink more water. I say this all the time, but it’s because it’s true. Drinking water has so many benefits other than weight loss, you should aim to drink at LEAST half of your bodyweight in ounces.
2. Thou shall take the stairs. If you ever have the option to take the stairs over the elevator or escalator, do it. Not only is climbing stairs a great calorie burner, but it’s good for your booty too 😉
3. Thou shall take 10,000 steps a day. Basically, just be more active. Especially if you have a sedentary type job. Park at the further parking spot when you go shopping or go for a 10-15 minute walk during your lunch break. You don’t have to break a sweat, but bonus points if you do.
4. Thou shall not eat while distracted. Studies show that eating while your attention is on something else leads you to eat more calories. With the busy lifestyle that people have today the I know it’s hard not to grab and go, so the best this you can do to avoid over-eating is to prep and pre-portion your meals and snacks. It’s okay to have some snacks while your watching a movie, just put an appropriate portion in a bowl rather than bringing the whole bag.
5. Thou shall not inhale food. You know the “put your fork down in between bites” tip… It takes time for your brain to get the signal that you are full. If you eat your food too quickly you can easily eat more than you needed to to feel satisfied.
6. Thou shall not deprive themselves. People take this principle and run with it. I’m not telling you to gorge yourself on fast food and snacks because it’s your cheat day. And by the way, it really shouldn’t be a whole day, once in a while you should treat yourself to a meal you really enjoy or maybe your favorite dessert. This principle doesn’t mean you should go rogue for a whole day. Remember BALANCE, people!
7. Thou shall not eat when you are not hungry. Have you heard of intuitive eating? This is where you eat based on what your body is telling you. Don’t force feed yourself because you follow a specific eating pattern. Sometimes your body just needs to break the pattern, ya know?
8.Thou shall consume less than they burn. Although this can get very in depth and complicated, the overall take-a-way from this is that if you consume less calories than you are burning, you will lose weight. There are so many apps and fitness trackers out now to help you gauge how many calories you are burning in a day. This is a great way to figure out where you need to adjust.
9. Thou shall get enough sleep. Just like with drinking water, getting enough sleep has so many benefits other than weight loss. Obviously getting enough sleep will help you with your energy levels but studies have also shown that those who sleep less than the recommended 8 hours tend to crave more food and have decreased insulin sensitivity among with other effects. You can read about the effects of sleep and weight loss here.
10. Thou shall be positive. This one is so important and I don’t think people realize what a big role positivity can play in achieving weight loss. Some days will be tough. You need to be mentally strong and focused to continue on with the process. Don’t let a hiccup stop your progress and don’t let a bad day hold you back. Patient, persistence and consistency with the help of positivity can be a magical formula.
So there you have it. The 10 Commandments of Weight Loss. These principles have been around for a long time, but hopefully there’s 1 or 2 new ones for you to add to your arsenal of weight loss habits.