How To Achieve Your Weight Loss Goals With Custom Keto Meal Plans And Stay Slim
If you’ve been struggling to lose weight or keep it off, you may have developed habits that keep you out of your skinny jeans, bodycon dresses and cute tops.
These habits are actions and choices you take daily or frequently. Before you know it they are part of your life and give you the results you have today.
Which habit can you relate to the most? and find out how to sidestep your worst habit so that you can get slim and stay slim.
Turning To Food As Your Best Friend
Many people turn to food for comfort and to self-soothe. It becomes a habit and a routine in and of itself. To get slim and stay slim is about more than diet and physical – it’s emotional too. There are many reasons why people turn to food for comfort – from boredom to neglect, depression, anxiety or subconsciously wanting to stay fat.
Whatever your reason or set of reasons, you can break it. Look at what’s missing in your life, what can you add, how can you relax, how can you become good at self-care instead of self-soothing?
Self-care is taking good care of yourself and making sure you don’t burn out. Self-soothing is an emotional approach to stress or other factors. It’s easy to focus on self-soothing instead of self-care.
Be mindful when you eat and be present in the moment. Doing this will help you understand when you are actually hungry versus when you are not.
Trying To Be Perfect
Getting slim is not a zero sum game – it’s not all or nothing. Trying to be perfect 100% of the time is unrealistic, life happens and we all fall off. Understand that it’s OK not to be perfect and if you get sidetracked – just start again.
Keep starting and the finishing will take care of itself. Expect slip ups and lapses to happen when you’re losing weight – just start again and before you know you’ll be where you wanna be.
Overdoing ‘Diet’ Foods And Drinks
Diet versions of products and beverages like diet drinks are not a substitute for a healthy diet and can be an illusion that keeps you buying them. Some diet foods keep you hooked because they are very sweet and can cause cravings.
To lose weight a low calorie approach, based on high protein and low carb can help you lose weight – but meal replacement products are a means to an end – not a lifestyle. A good plan will give you all the information and support you need to lose weight and keep it off by showing you how to transition to a healthy diet that’s right for your unique metabolic needs.
Trying To Do It Alone
You may feel like you want to do it alone, or maybe you don’t have anyone you can turn to for support, or anyone who understands what you’re going through. Sometimes friends and family don’t take weight loss seriously.
We support our customers to help them lose weight so that they have access to a support network and can get all their questions answered. This means that they feel more accountable, but at the same time they know where to turn for help when they need it.
This helps customers get slim more easily and makes it a lot more fun at the same time!
Multi-tasking and screen time
While women are great at multi-tasking, when it comes to eating, it’s best to stay focused and enjoy the moment. This way you’ll enjoy your meals and company more, take in the flavours and be more aware about how hungry or satisfied you are.
Try scaling back what you do when you eat – turn the TV off, turn Facebook off, don’t eat at your desk…. what can you do to focus and avoid multi-tasking? Research shows that adults and children who have the most screen time, (computer, smart phones, videos, TV) are more likely to be overweight or obese.
If you’re distracted you’re more likely to eat more after a meal, and can end up consuming 20 to 100% more calories compared to individuals who eat without distractions.
When the brain is distracted, it takes significantly more calories to get the same level of satisfaction from your food. Power down and focus on your meal!
Eating out is a great pleasure in life, it can be healthy too – if you do it right. However research shows that people who eat out two or more times per week are more likely to gain several pounds per year compared to those who eat out less often. Reserve eating out for special occasions and manage calories by reading the menu and nutrition information available. Avoid turning up to the venue starving – try to pace yourself ahead of time and don’t go for all the extras and available.
We are drinking more calories than ever, sodas, smoothies, teas, coffees and alcohol. And our perception of drinking calories is out of balance. Say you like drinking a smoothie, yes it can be healthy but would you eat all that fruit in one sitting? drinking it is easy.
It’s easy to overdo it because liquids are less filling than eating real food, it can lead to consuming too many calories. You can also increase your risk of diabetes and other health problems because of the rapid spike in blood sugar and insulin levels that are caused by consuming high calorie drinks. It’s best to avoid sugary beverages and alcohol as much as possible and limit dairy beverages and fruit drinks to no more than 150 calories per day.
Lack Of Sleep Or Poor Quality Sleep
Research shows that people who follow a low calorie plan lost more fat on 8.5 hours sleep than on 5.5 hours sleep a night. If you only sleep 5 or 6 hours a night and you increase your sleep you’ll see big changes in how you feel and your ability to lose weight and stay slim.
How Sleep Helps You Shed The Pounds
If you’re changing your eating and physical routine, have you made any changes to your sleep routine? Could a lack of quality sleep be preventing you from losing weight or keeping it off? Lack of sleep shows up the next day and also builds up over time. It affects how you feel and what your body needs which make it harder to shift your unwanted weight and keep it off. Use the power of sleep to revitalize, reduce stress and give yourself a natural advantage to lose your unwanted weight. Sleep is also directly connected to weight because of the hormones leptin and ghrelin – the hormones which control hunger and feeling full.
The big difference
Research shows that people who followed a low calorie plan lost more fat on 8.5 hours sleep than on 5.5 hours sleep a night. If you only sleep 5 or 6 hours a night and you increase your sleep you’ll see big changes in how you feel and your ability to lose weight and stay slim.
If you already get 7 or 8 hours sleep a night but your sleep is interrupted or it’s not good quality sleep, it’s the same as not sleeping enough hours each night.
The weight loss – sleep equation and how to turn it into an advantage
Lack of sleep makes you more likely to seek instant gratification through eating food. This includes comfort foods.
Lack of sleep means you are less likely to feel satisfied after eating so you’re more likely to eat more, and your appetite will be stimulated.
You’ll feel more tired and have less energy so you’ll need to eat more food. Plus your metabolism is not functioning at it’s best which means more food is likely to be stored as fat than to be used as energy.
Do you have a history of obesity or weight problems in your family? Do you feel like you have a disadvantage that you are always fighting against? Well you can break this genetic influence by getting more sleep. You can’t sleep your way to a thin figure, but you can sidestep genetics so that diet and lifestyle influence your results more than the genes you were born with.
Anxiety and stress play are big contributors to belly fat. Getting more sleep is a way to reduce stress and anxiety at the same time.
How to get enough quality sleep
On average we need 7.5 hours sleep a night, if it takes you a bit of time to fall asleep then try for 8-8.5 hours.
Be sure to have your dinner by 7.30pm at the latest, and try lighter meals so that you don’t have a heavy meal to digest right before bed.
Drink plenty of water but stop by around 7 or 8pm at the latest so that trips to the bathroom don’t disturb you in the night. Avoid caffeine late afternoon and early evening.
For at least 60 minutes before bed, wind down and turn off entertainment, TV, distractions, Facebook, smartphone etc.
Establish your own sleep ritual try taking a bath – warming up your body followed by slow cooling causes relaxation and sleepiness. Go to bed and get up within the same 60 min window every day to establish natural circadian rhythm.
Try to exercise earlier in the day or evening so that you are more relaxed later in the evening.
Not enough time?
Try getting things ready before bed so that you can get up a little later in the morning, like clothes or breakfast. Or sleep longer in the morning by watching less TV for example.
Go to bed on the day you got up!
Lastly – go to bed on the same day that you got up. So if you got up on Tuesday morning, go to bed on Tuesday night, before midnight…and not on the Wednesday.