Our body is a remarkable machine that is constantly working to self-regulate and maintain balance. From our pH balance to body temperature, our body has natural mechanisms to ensure we feel our best. But did you know that our body also regulates weight in a similar way?
Unfortunately, a lot of diets today are overriding these internal cues and disrupting our body's natural balance. Science has proven that large calorie deficits and drastic changes to our eating patterns can cause more harm than good. This is because our internal cues of hunger and fullness are overridden, ignored, or misinterpreted. We try to restrict, restrain, and rely on willpower to live in large calorie deficits to see results, but this ends up backfiring on us in the long run.
Studies have shown that restraint does not lead to long-term success with weight management. In fact, adolescent girls who ate in a restrained manner weighed more than their unrestrained counterparts at the end of five years. This highlights the importance of taking a long-term approach to weight management and instilling healthier habits that are not drastic changes.
So, what can we do to promote healthy weight management?
Here are some tips:
- Focus on building healthy meals that are high in fiber, vegetables, complex carbs, protein, and healthy fats.
- Prioritize getting 7-9 hours of sleep every night to support a healthy metabolism.
- Avoid overdoing cardio and instead, focus on walking (NEAT) and resistance training.
- Listen to your internal hunger cues and practice mindfulness and intuitive eating.
It's essential to approach weight management from a mindset of the long term. There is no fast and easy remedy for weight gain, and it's crucial to instill healthy habits gradually.
If you need more guidance on these strategies, check out the Gray30 program for a sustainable and healthy approach to weight management.