Are you having a hard time losing weight? Did you have some luck in the beginning of your journey, but recently reached an “impenetrable” wall?
Those weight loss plateaus can certainly be discouraging. At first, losing a few pounds seems like a breeze, but at some point, you might reach a stalemate.
The top three reasons for this dilemma are included below, along with practical tips to get you out of that rut.
1 You’ve Thrown the Art of Mindful Eating out the Window.
When I think of mindful eating, I think of Ayurveda, “the traditional Hindu system of medicine, which is based on the idea of balance in bodily systems and uses diet, herbal treatment, and yogic breathing.” Mindfulness is a key element to this system.
Practitioners of Ayurveda recommend avoiding all distractions (put away your phone), savoring every bite (chew each bite at least 30 times), and truly taking your time (never eat while standing up)
It’s also important to pay close attention to the natural signals your body gives you when you’re full. It doesn’t do the body or stomach any good to overeat—even if you find the meal to be especially mouth-watering.
Many different studies have shown that mindful eating can cause significant weight loss and even reduce the tendency to binge eat.
[Related Post: The Next Time You’re Hungry, Do This… (Ayurveda Eating Tips)]
2 You’re Eating Way Too Frequently.
The myth of “everybody should eats lots of small meals a day” has been debunked numerous times. This does not boost your metabolism, nor has it been proven to aid in weight loss.
Actual studies show that meal frequency has virtually no effect on fat burning whatsoever.
And even if it did help a little bit, it’s super inconvenient to consistently be eating. Does anyone really have that much time at their disposal to prepare meals 24/7? Healthy living is meant to be simple, not give you a massive headache.
Instead of eating often, think in terms of eating the right amount coupled with intermittent fasting. I know what you’re thinking… fasting means I’ll be uncomfortably hungry.
But let me put it more into context. You can decide not to eat between 9pm and 9am. You’ll be spending most of that in-between time sleeping, so that won’t be a problem. This won’t only help with losing weight, it’ll also provide many other health benefits.
3 Your Whole Foods Intake Is at an All-time Low.
When it comes to food, the quality is just as vital as the quantity—and maybe a little more so.
Whole food has the word ‘whole’ in it for a reason. Healthy foods are far more satisfying and nutrient-dense. This will ultimately help you regulate your appetite, so you don’t subject yourself to binge eating.
So instead tater tots, opt for a baked sweet potato with olive oil and a crack a sea salt and pepper. Instead of apple pie, grab an apple out of the fridge and take a bite out of it. Sprinkle some cinnamon on top just because.
Single-ingredient foods are your best bet.
[Related Post: Colossal Salad: The King/Queen of All Salads!]
1. “The Ayurvedic Diet.”
2. The Center for Mindful Eating
3. “International Society of Sports Nutrition Position Stand: Meal Frequency.”
4. “Intermittent Fasting Has Benefits Beyond Weight Loss.”
5. “Why Are Whole Food Diets Effective for Weight Loss?”
*DISCLAIMER: Always consult a medical professional before applying the advice given throughout this website. While the articles on HMM are thoroughly researched, it is important to speak with your medical provider before starting a new exercise routine or introducing something new to your diet. We ourselves are NOT doctors, so the information we feature should not be used to replace any of your medications or lifestyle choices that have been recommended by your doctor. Read at your own risk and read our full disclaimer here.*