Have you tried losing weight many times by trying various fad diets to see which will work for you? Maybe you've even been able to lose some weight with these fad diets, but it's still not permanent. That's why it's crucial to embrace a holistic approach to weight loss.
A holistic approach to weight loss is a practice that focuses on a person's overall health by addressing the physical, emotional, and mental components that play a vital role in their ability to achieve and maintain healthy body weight.
Study shows that a holistic approach is needed to overcome the obesity pandemic reported by WHO in European regions. This alone proves how good a holistic approach is regarding weight loss.
However, if you are confused about which holistic approach to practice for weight loss, don't worry; we got you covered. In this article, you will get to know the different types of holistic approaches for weight loss that will help you achieve your desired lasting results. Keep reading!
Different Types of Holistic Approach to Weight Loss
If you or a loved one struggle to maintain a healthy weight range, we've put together several types of holistic approaches that will help you lose a few pounds.
One vital holistic approach to weight loss that anyone can partake in is mindful eating. Mindful eating involves being attentive to your body's fullness and hunger signals. Also, it aids weight loss by encouraging slow but more attentive eating patterns. As a result, it leads to reduced calorie intake.
However, to make a perfect combo, most people add intermittent fasting to complement their mindful eating practice. You might be wondering, is intermittent fasting safe or not? The answer is yes. Intermittent fasting is safe as it only involves abstaining from meals for a specific period, creating space for mindful eating.
By incorporating this combo into your daily life, you can boost your eating experience, make healthy food choices and create a good relationship with food.
Another practical holistic approach to weight loss is self-observation. Self-observation involves documenting everything about your daily life. From your dietary habits, physical activities (sleep, exercise, etc), and weight changes.
The goal is not to depend on the numbers but to notice your behavior and its consequences and success. You can use apps or keep journals to jot down the actions you are taking to support or thwart your weight loss goals.
For example, if you step on a weighing scale and notice you are not losing weight as you should, you can refer back to the app or journal to know what you did wrong.
Shredding pounds is more than sweating like a sinner in church on a treadmill. An exercise with a holistic approach must be realistic to maintain, suitable for your body, and leads to good results. The type of exercise doesn't matter; what matters is your consistency. As such, you should choose an enjoyable and well-suited exercise routine for your body.
For instance, some people will thrive more with high-intensity interval training workouts, and others will do great will simply walking. While exercise is a great way to burn calories, it also has other benefits. Exercise aids in reducing stress and improving your mood, making it a vital part of any holistic approach to weight loss.
Prioritize Single-Ingredient Whole Foods
Another vital component of a holistic approach to weight loss is prioritizing single-ingredient whole foods. This means eating foods that are not processed, have added sugar or fat.
Processed foods such as refined grain or processed meat must be out of your meals. Whole foods such as fresh fruits and vegetables, whole grains, nuts, fish, and eggs fill, making it easier to maintain specific calorie limits.
In addition, eating whole foods gives your body the essential nutrients it needs to function correctly.
Practice Good Sleep Hygiene
Ample, the importance of sleep: it is less-acknowledged yet plays a major role in weight loss than you might know. Research shows that sleep deprivation can interfere with hormones that regulate appetite, leading to increased calorie intake.
Hormones such as progesterone, insulin, estrogen, testosterone, and thyroid impact metabolism and weight management. And these hormones are produced at night. So if you sleep late or don't sleep at all, your body can't make these hormones hence elevating the appetite levels.
Therefore, to avoid such situations, one must practice good sleeping hygiene. This includes sleeping before 11:00 pm, avoiding TV or phone screens an hour before bedtime, sleeping in darkness, and having at least 7-9 hours of sleep. By practicing good sleep hygiene, you can improve your weight management and sleep quality.
Water, popularly known as the elixir of life, serves many purposes in your health, including weight loss. Most people tend to mistake their thirst for hunger. This is because the signal for both needs goes to the same place in the brain.
For this reason, they tend to eat when they are thirsty, leading to dehydration and overeating. Hence, whenever you need a little snack, take water instead of a snack.
With that said, endeavor to take lukewarm water 30 minutes before you eat every morning, as it is easy on the digestive system. Also, it aids in preventing constipation, breaking down fats, reducing appetite, rid toxins, and boosting metabolic rate.
Find a Support Group
Another holistic approach to weight loss is finding a support group. Losing weight using a holistic approach is all about balance. Therefore, it is best to join a supportive community to help you stay on track. Being able to talk to other people on the same weight loss journey with you will offer you the support you need to push forward.
Losing weight is a journey that you can not complete overnight. However, a holistic approach to weight loss is the best practice for anyone who desires to lose weight and have lasting results.
With that said, throughout this article, you'll find different types of holistic approaches you can incorporate into your daily life routine to achieve your desired result. You can choose from mindful eating down to cognitive behavioral therapy.
However, remember that to get your desired results, you must be patient and consistent in every holistic approach you implement. Not only will you shred weight, but your general health will also improve. So stop procrastinating and start your journey now. Good luck.