3 tips to healthy long-term weight loss
Many people aim to lose weight. Whether you’re getting ready to walk down the aisle, or you have a personal goal to get your health back into shape, there are plenty of reasons men and women want to slim down.
But with so much misinformation out there, how do you know what works and what doesn’t? Also, the most important question of all is, how do you lose weight safely, without compromising your health?
Body and Soul spoke to Dr Rangan Chatterjee for his three secrets on how to keep the weight off.
Tip #1: Get enough sleep
As you get older, it seems getting enough sleep just gets harder and harder. But according to Dr Chatterjee, it’s an important lifestyle trait that affects how much weight you lose. When we are not fully rested, two crucial hormones that aid with appetite and hunger are affected.
These hormones are called leptin and ghrelin. It’s these hormones that let us know when we’re full and when we’re hungry, and if they aren’t working to their full capacity, you can end up overeating.
So, make sure you rest up, because overeating and weight loss don’t exactly go hand in hand.
Tip #2: Stress less
With electronic devices at our fingertips, it can be hard to switch off. Whether you’re constantly checking social media, or your emails have you up at night, it’s important to step away and take a breather.
When our bodies are constantly under stress, it starts to think it’s under attack, so as a defence mechanism, it holds onto any excess weight that you may want to be getting rid of.
Stress triggers a flight or fight response, causing the release of a number of hormones including cortisol – a hormone that makes us crave unhealthy food.
To fight stress, try and allocate 15 minutes of “me time” every day. Whether that’s reading a book or taking a relaxing bath, find an activity that reduces your stress levels and stick to it.
Tip #3: Eat food in a 12-hour window
According to Dr Chatterjee, we should eat our food in a 12-hour window, a concept that is called Time Restricted Feeding.
“We are not evolved to eat food 24/7 and eating in just 12 hours is much more in line with your body’s natural rhythms such as digestion and hormone release,” he says.
This routine will not only help you shed the excess kilos, but it also reduces your BMI and glucose levels.
Will you be trying out any of these weight loss tips? Let us know in the comments below.
This article was written in partnership with Over60.