Your fat cells are not just passive receptors for stored lipids. Like other body tissues, adipocytes are fully alive, and they fight back against serious weight loss. They try to reload themselves by releasing subtle biological messages to the rest of your body. The following six habits will help you defeat their selfish goal of returning you to tubbiness.
Using Small Plates and Bowls
It sounds hokey, but it’s nonetheless an effective tactic. Your subconscious is highly suggestible when it comes to hunger, and a mostly empty plate or bowl implies missing food. Consistently using small plates and bowls filled to the brim sends your subconscious the message that all necessary food is already present. You’ll be less likely to search for more grub later to satisfy psychological hunger.
Slow, Measured Eating
Your brain doesn’t communicate like lightning with the rest of your body. It takes time for biological messages of satiety to reach your brain from your digestive system. Eating slowly gives your gastrointestinal tract time to generate these messages. Slowly savoring your meal will also send a message to your subconscious that you’re not in a hurry to gobble down your food before some hungry, imaginary beast steals it. A peaceful meal is a satisfying meal.
Relaxing, Sustained Exercise
You don’t have to be an exercise fanatic to successfully tone your body. Contrary to popular perception, exercise is of limited use for weight loss. It’s best seen as the path to fitness at any weight level. Gentle running, walking, bicycling and swimming all contribute to fitness and happiness. If you’re up to it, many fitness experts believe two or three brief, intense bouts of weight lifting per week followed by adequate rest and nutrition can add greatly to fitness with little time spent. No matter what form of exercise you choose, the key to success is a combination of moderation, nutrition and rest.
Staying Hydrated Always
A remarkably large number of so-called hunger pangs actually stem from thirst. The biological need for fluids is fundamental, and staying hydrated will largely eliminate false hunger pangs while dieting. Staying hydrated also helps critical body organs such as your kidneys, your liver and your brain function normally. All other things being equal, a hydrated brain is an alert brain that doesn’t desperately reach for food to feel normal.
Sleeping Until Rested
Continually neglecting to get enough sleep doesn’t just increase your daily levels of stress hormones and retard your normal nightly healing processes. Chronic sleep deprivation also encourages compensatory eating that subconsciously seeks to lift the dreary fog of constant fatigue. Getting enough sleep carries so many health benefits that it’s virtually a mandatory habit.
Regular Culinary Rewards
Endlessly depriving yourself only results in hungry thoughts. Even a superhero would succumb under a constant onslaught of unfulfilled temptations. It’s okay to plan in advance for the occasional rich treat after having accomplished another life goal. The risk of follow-up gluttony can be avoided by immediately pursuing another pleasurable activity that doesn’t involve food, such as outdoor sports with friends or a snuggly movie date with your significant other.
While powerful, the blind biological urge to fatten up can be persistently moderated and controlled. Winning around the clock is the best option for eventually reaching your weight and fitness goals.
Also make sure to check out dedicated communities like the /loseit/ subreddit: