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Many people have unrealistic expectations of dieting, viewing it as a temporary solution, seeking immediate results, or resorting to exotic and extreme fad diets.
Balance and moderation should be your motto, and you should never give up. Good health practices become a habit and a way of life.
Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down; this makes you feel hungrier than when you’re well-rested.
Get 7-8 hours of sleep around the same time each night and you will be ready to seize the day.
Irregular eating schedules have subtle, yet traceable negative health effects and are associated with increased risks of obesity, diabetes, hypertension, and inflammation.
Simply by staying in sync with your circadian rhythm will facilitate weight loss. Try eating breakfast every day within one hour of waking up, then having a healthy snack or meal every three to four hours.
By keeping an honest diet journal, you can begin to have a better awareness of your calorie intake. Dieters who keep a daily food diary tend to lose twice as much weight as those who do not.
There are many other important factors to consider in choosing your next meal. For example, if the food you eat contains fiber, it will keep you feeling full longer, which can prevent you from reaching for “extra” calories in order to fill yourself up.
By incorporating a little exercise whenever possible — such as choosing to walk or bike instead of driving, or taking the stairs instead of the elevator — you will burn calories and slowly build up stamina.
If you’re timing your meals right and getting enough sleep, you should have plenty of rest and energy to burn more calories than you’re consuming.
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Chronic hunger generally indicates that your diet is imbalanced or inadequate, which can cause your body to conserve energy and resist weight loss.
Include healthy foods that boost satiety and keep you fuller longer, namely those high in lean protein (organic eggs, poultry, fish, beans and lentils), fiber (fruits, veggies, whole grains, beans, lentils), and good fat (avocado, nuts, seeds, and extra virgin olive and coconut oils).
Trying to be "perfect" week after week typically leads to feelings of deprivation, resentment, even anger or depression, and culminates in either binge eating, or diet abandonment.
Ditch the "all or nothing" mentality. In that mindset, one small diet deviation triggers thoughts like, "Well, I blew it, I might as well go all out!" which keeps you stuck. Allow yourself small splurges in ways that reduce the chance of overeating.