5 Daily Rituals to Drive Weight Loss

“How implementing a simple routine can be a game-changer for your weight loss!”

Implementing a simple routine, with easy daily rituals, can be the ultimate game-changer for your weight loss as it creates stress-free simplicity throughout your day. John C. Maxwell, an American leadership expert, speaker, coach and author, states that “you’ll never change your life until you change something you do daily” and therefore, “the secret of your success is found in your daily routine”. When our stress levels are at an all-time high and we are becoming busier than ever before, we need weight loss to become an easier, simpler process that we can actually enjoy and maintain.

There’s never going to be more than 24 hours in a day, and when stress levels increase, for many this can have a direct impact on their weight as it disrupts your body’s internal functioning. Stress may lead to missed meals, poor food choices, headaches, muscle tension, digestive problems, disturbed sleep, mood changes, and metabolism changes. Elevated levels of cortisol (the body’s natural “stress hormone”) due to stress may not only promote weight gain, but it can also affect t where you put on the weight in the body. Some studies have identified greater fat deposits in the abdominal area rather than the hips, where this fat is referred to as “toxic fat” due to its correlation with the development of cardiovascular disease.

Whilst there are many supplements out in the market that claim to promote lowering cortisol and enhance weight loss, the most effective method for lowering your stress includes the following:

·     Follow simple, productive daily rituals

·     Exercise regularly

·     Use relaxation techniques (meditation, yoga, etc.)

Here are 5 simple, productive daily rituals that will save you time and keep you feeling relaxed and organised to achieve your weight loss goals.

1.    Follow a Plan

Rather than guessing what to eat each day, not knowing what to cook or spending hours trying to work out how many grams of protein, carbohydrates and fats that your body needs, let the professionals do the thinking for you. Having meal and fitness plans that are tailored to your needs makes achieving your goals easier and less stressful.

2.    Prepare Your Meals & Snacks

Rather than skipping a meal, reaching for the block of chocolate or pulling into the drive-through in the nearest fast food restaurant, take 10-15 minutes to prepare your meals the night before. Some on-the-go breakfast options include smoothies, overnight oats or baked protein muffins. Pack a portion-controlled lunch of lean protein, whole grain carbohydrates with salad and vegetables; Formulated Meal Replacement Shakes are also a great way to replace a main meal when you’re on the go and busy. It’s also a good idea to prepare your snacks, with things such as natural nuts, fruit, or yoghurt (low-sugar) to prevent snacking on less healthy choices.

3.    Keep Hydrated

It’s important to make sure that you’re well-hydrated as it helps your body function at its best, and also aids weight loss. Be creative with other drinks throughout the day, that are sugar-free, to help to keep you hydrated and also make use of black tea and coffee to also break naughty habits that might sabotage your weight loss goals.

4.    Move Your Body

Incorporate regular exercise into your daily/weekly routines as this helps to burn extra calories, which can speed up your weight loss. Exercise and movement are an essential part of any healthy lifestyle as it also helps to boost mood levels. Moderate-intensity walking is an easy and simple way of incorporating greater movement into your routine, however, participating in any exercise that you enjoy is the key and is a valuable way of staying active regularly. Aim to make a commitment that you can’t break, such as going for a walk with a friend, doing a class at the gym, organising a session with a personal trainer or joining a dancing class with friends.

5.    Relax and Record

Ensuring that you have the opportunity to slow down and unwind is a great way to reduce stress and is linked to many health benefits. Meditation and yoga are great tools to assist you in being mindful and ‘in the moment’, which can keep you feeling calm and improve the quality of your sleep. Journaling can also be a therapeutic way of clearing your mind, recording your thoughts, visualising your goals, increasing your productivity throughout the day and may also help you to fall asleep faster.

References:

Abraham, et al. "Cortisol, obesity and the metabolic syndrome: A cross-sectional study of obese subjects and review of the literature." Obesity 2013.

Epel, E.S., et al. "Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat." Psychosom Med 62.5 Sep-Oct 2000: 623-32.

Peeke, P.M., and G.P. Chrousos. "Hypercortisolism and Obesity." Ann NY Acad Sci 771 Dec 29, 1995: 665-76.

https://www.health.com/nutrition/5-ways-to-beat-stress-induced-weight-gain

https://www.medicinenet.com/can_stress_make_you_fat/views.htm