Within 6 months of losing weight, more than half of the people will have gained all that weight back. Why!? There are different reasons, from diet to life changes to motivation to exercise, everyone is different! There are secrets though, that you can learn that will help you keep off the pounds you’ve worked off, check them out below!
Use Your Fat
There are different kinds of fat in your body and some fats are actually useful for burning other fat. A certain fat called “brown fat” are fatty deposits in the body and up to 80% of adults have these in their body. If you can activate the use of this brown fat for energy, it can burn up to 20% of the calories you consume alone. How do you activate it? Exercise! Working out releases a hormone called irisin, which converts white fat in the body to brown – exercise at least 30 minutes, 5x/week to keep that brown fat burning!
There have been multiple studies done examining the effect that vitamin D has on weight loss; one study found that people who started a weight-loss program with higher levels of vitamin D lost more weight than those who had lower levels. Some attribute this to the fact that vitamin D increases the effectiveness of leptin in our bodies. Leptin is a chemical in our bodies that tells our brain when we are full. Many experts recommend consuming a vitamin D3 supplement at 1000 international units per day but make sure to consult with your doctor before consuming any vitamins.
Get Your Head Right
Do you notice yourself succumbing to peer pressure? If you and your friends are all out for dinner, you’re feeling like something healthy but your friends want a less healthy option and they want you to join them. Do you cave? If your answer is yes, you’re committing sociotrophy – you’re a people pleaser! Women tend to be more inclined to go along with what friends are doing, regardless of what their own personal goals are. If you’re really hell bent on losing weight, let your friends know before hand so they don’t pressure you into eating bad things. Don’t let them stray you from your goals. Hopefully, they don’t even let you eat poorly, they want you to reach your goals!
Acknowledge What Triggers You
When you do something healthy, like eating a very clean meal or participating in a great workout, you’re more likely to indulge in less healthy behavior later on! It’s human nature, we tend to convince ourselves that because we did something so healthy, it’s ok to do something bad – it’s balance! But when you’re trying to keep that fat off, this isn’t the mindset to be in. If health habits trigger bad behavior for you, acknowledge it and move past it. It takes a lot of discipline, but you can do it!
We live in this fast paced world and when we sit down for a meal it’s no different. We eat so quickly these days and that can be the demise of our weight loss! The faster we eat, the more we eat because our brain doesn’t have time to register that we’ve had enough until it’s too late. Set your fork down in between bites and aim to chew your food at least 40 times before swallowing. This will slow down how much you eat and you’ll be full on much less food!