“Eating enough protein in your first meal can be transformative in how you manage your hunger. This can help control your appetite throughout the day and has been shown to reduce late-night eating. ,” says Stevenson. She also suggests adding ground flaxseed and plantain to your diet to increase fiber, and choosing beans and lentils over grains.
How to increase motivation
After the first few weeks of a weight loss program, it’s common for motivation to drop, especially if your results are also declining. Dr. Heather McKee explains that weight loss usually has a number to aim for, but it’s “not something that drives us crazy.” Instead, we should go back to intrinsic motivation, or “why?”
“Knowing why what we do matters and how it contributes to our lives creates long-term change,” McKee says. “We have to ask ourselves: ‘Why is it important to me and only me to do this?’ – Research shows that if you’re doing something for another reason, for example to your doctor, Because I know it’s very difficult to keep doing what I’m told to do.
“It could be, ‘It gives me energy and confidence so I feel stronger, so I can focus more on my work and be a positive role model for my children.'”
McKee advises developing habits that you actually enjoy. “It doesn’t matter if it’s dancing to Beyoncé or going on a hike, if you can find joy, the rest is easy,” she says. “And when you focus on the feelings you get from such activities, like a sense of accomplishment or clarity, you train your brain to want to engage.”
Small changes are key. She says, “Focus on building the minimum viable habits. Do small things consistently, because that consistency is key.” “When you tell yourself you’re going to exercise for just 10 minutes, and you do it and maybe even replace it, your brain releases dopamine, which makes you want to do it over and over again.
“This will help you overcome plateaus and make lifestyle changes manageable and sustainable.”
How exercise can help you overcome plateaus
A growing body of evidence suggests that resistance training is essential for weight loss. A Harvard study found that weight training was more effective than moderate or vigorous aerobic exercise in reducing belly fat in men.
“A great way to promote fat loss is to focus on gaining muscle,” says Stevenson. After the age of 30, muscle mass naturally decreases by up to 8% per decade until the age of 60. After that, the rate of decline becomes even faster, but it is possible to reverse this. For a full-body workout that gradually strengthens week by week, try following trainer Matt Roberts’ 4-week program.
“Muscle has a huge impact on metabolic health and blood sugar regulation,” says Stevenson. “Simply put, it acts as a sugar sponge, bypassing the need for our bodies to produce and release insulin, reducing insulin load and making it easier to burn fat. But it burns calories and increases your metabolic rate.”
She also recommends adding spots of exercise throughout the day. “Studies have shown that just a 15-minute brisk walk after a meal can lower postprandial blood sugar levels and lead to a healthier blood sugar balance. This is especially effective if you: ”I’m at my desk all day. ”
