Losing weight is one of the hardest things that anyone ever has to tackle in modern America. After all, the education around nutrition is terrible, with processed foods surrounding us daily that is convenient and accessible. Then on top of that, corporate companies are marketing to us with messages saying processed “gluten free/dairy free/vegan” can be healthy - when really, processed foods are not actually healthy for you.
Then there is the fitness industry out there telling women to do a bunch of cardio to “tone” your muscles (you can’t tone muscles, you can only build or lose) so then we are spinning our wheels, doing a bunch of high intensity exercises and eating food that actually, in the long term, makes us gain weight. Then we jump straight into an intensive fad diet that requires severely restricting calories, eliminating a whole macronutrient, or drinking meal replacements — and while they may initially shed a few pounds, the weight often comes back.
It may sound obvious but it needs to be said over and over - long term, the only healthy way to lose weight and keep it off is through lifestyle changes that are gradual and slow. This may take years of work. You may swing in one direction and back again, but it’s okay, it’s all part of the process.
But why? If the end result is the same and you lose the weight regardless, why do it the slow way? Here are some benefits of lifestyle changes through exercise and nutrition.
The Weight Stays Off
Do you want to lose the weight and keep it off or gain it back in a year? Should be obvious. But the longer it takes for you to lose the weight, the longer you will SUSTAIN that weight. If it takes you 5 years to lose 100 pounds, I promise you will most likely keep that weight off than someone who did it in 6 months. This is due to behavior modification. It takes a while to create new habits and behaviors - it could be months or years, but once we create a new habit- it STICKS around! So we need that time to build that behavior for it to stick. But once we do, it’s routine!
More Energy
The balance of proper exercise and nutrition will leave you with more energy throughout the day. With body composition changes, you will get better respiratory function, improved sleep quality, and overall reduction of pain. Exercise boosts your energy levels and leaves you with a wonderful sense of high as those endorphins kick in. Those who exercise in the morning will often report their high energy throughout the day. Short term diets rarely result in a long term, sustainable energy to keep up with your work and family.
Higher Self-Esteem and More Confidence
The benefits of losing weight via lifestyle changes aren’t just physical. You will also likely have a much higher self-esteem and confidence. Not only will you be in better shape, but you’ll also have the accomplished feeling of taking control of your body. It can be really empowering!
When you make lifestyle changes, you can also break out — or avoid — the devastating cycle of weight gain and loss that comes with fad diets. You won’t have to worry about your slow metabolism, raised blood pressure, a higher risk of diabetes and heart disease, lower self-esteem, destroyed motivation and all the other adverse effects that come with yo-yo dieting.
A Better Mood
Using lifestyle changes to lose weight can also boost your mood, as working out releases endorphins, a.k.a. those feel-good feelings! It not only reduces stress and pain but also improves your sense of well-being. A balanced non-processed meal will give you less inflammation through your body and brain - which can result in a “half-full” outlook on life. There is a reason why therapists recommend exercise for mood elevation - it is a better drug than antidepressants.
Better Sleep Quality
Since being overweight can affect your metabolism and interfere with your sleep & wake cycle, these lifestyle changes can also help you sleep better — and longer! With poor sleep comes within a myriad of health issues - so better sleep can reduce your risk of other conditions that may impact your sleep quality, such as osteoarthritis, asthma, and gastroesophageal reflux disease (GERD).
There are many studies to show that consistent exercise will improve your sleep quality and decrease daytime sleepiness. Those who exercise regularly will take less time to fall asleep and won’t spend all night tossing and turning.
Lower Blood Pressure and Reverse Type 2 Diabetes
You can prevent and even eliminate diseases through lifestyle changes. For instance, through food and exercise, you can reverse both high blood pressure and type 2 diabetes. There are many studies to show that through diet and exercise, people can come off their medications and no longer be considered a diabetic. The right type of food can manage your blood sugar levels throughout the day. But if you do it through short term fads and diets, it’s much harder to keep the weight off. You can often gain MORE of the weight back.
A Longer and Overall Healthier Life
It is not a surprise that making lifestyle changes through exercise and nutrition will help you live longer. Someone who exercises often, eats balanced meals and sleeps well will most likely to live a longer life than someone who sits on the couch eating processed foods all day. Not only that, your quality of life has improved. You are in better moods, have better energy, free of diseases and feel more confident about yourself. What’s not great about that?
Need a little help? I’ve got you covered! Reach out to me at happyhelen@gmail.com today to learn more!