With an extending waistline, more deposits of visceral fat mounts — harming your health. Behavioral psychologist and psychotherapist, Honey Langcaster-James reveals the secret to a successful diet.
Research commissioned by Noom — a psychology-based weight loss program — stated 55 percent of people hope to lose weight in 2021, express.co.uk reported.
And more than a third said comfort eating was the “biggest threat” to their weight loss goals.
According to Noom, British people have some top aims for a healthier 2021, which are:
o Eating more fruit and veg (48 percent)
o Snacking less between meals (39 percent)
o Eating smaller portions (31 percent)
o Cooking more nutritious meals (30 percent)
However, people are aware of the pitfalls they’re likely to come up against as the months tumble on.
Around 23 percent of people are concerned they’re going to finish everything on their plates — even if they’re feeling full.
Another 22 percent are weary of treating themselves and mindless snacking, whereas 19 percent are troubled by their lack of portion control.
One in three people admitted that their food choices are influenced by their moods.
On average, Brits stick to healthy habits for 71 days following the New Year.
As an ambassador for Noom, psychologist Honey Langcaster-James shared her advice to stick at it for longer.
The bigger picture
“Think about your wider goals for weight loss. Why do you actually want to do this?” she queried.
Is it to feel more confident? To fit into a certain pair of jeans? “Understanding exactly why you want to lose weight will help you to stay focused on the bigger picture.”
Langcaster-James empahized: “Remember what’s driving your desire for change; it’ll also help with motivation and commitment.”
Manageable steps
“Create small, measurable, attainable steps for yourself to complete every day,” said Langcaster-James. “It’ll help you succeed with your wider goals in the long term.”
Motivation
For any weight-loss goals you want to achieve, Langcaster-James recommended implementing rewards along the way, such as treating yourself to a new outfit, when you do a week of daily exercises, for example.
“Remember nothing needs to be off-limits,” she added. “Restricting something completely from your diet is not a good idea — it can lead to binge consumption and unhealthy choices in the long run.”
Curious cravings
“When a strong food craving arises or you’re feeling the temptation to break a healthy eating habit, try to figure out what is driving the urge,” advised psychologist Langcaster-James.
“Is it emotional, nostalgic, psychological, environmental, or true physical hunger?” she asks of you. “Are you wanting to eat simply because food is present?”
In addition, write down any triggers and patterns you notice emerging in your weight loss journey. This self-awareness will bode well for future successes.
Mindfulness
Speaking of self-awareness, being mindful “can help you be more self-aware of the choices you make in your diet”; eating slowly — taking 20 minutes to eat a meal — can give your brain enough time to register if you’re full.
“Slowing down and appreciating your meal in the present also ensures you don’t overeat during lockdown,” she added.
Revealing the secret to successful dieting, Langcaster-James said: “It’s routine that’s really integral to success.”
For those struggling to keep to a routine in lockdown life, Langcaster-James recommended taking advantage of Noom.
The weight loss program is based on cognitive behavioral therapy, utilized to “nudge people towards new healthy habits”.
Cognitive behavioral therapy (CBT) enables people to feel empowered to “make better choices by better understanding yourself, your brain and the science of choice”.
Why belly fat is bad for your health?
Medical News Today noted how too much visceral fat stored in the abdominal cavity can have “dangerous consequences”.
Health risks associates with carrying excess visceral fat include:
o Heart attacks
o Heart disease
o Type 2 diabetes
o Raised blood pressure
o Stroke
o Breast and colorectal cancer
o Alzheimer’s disease
Exercise is key in removing visceral fat, so with Langcaster-James’s advice in mind, it’s helpful to create a daily exercise regime.
Activities could include aerobic workouts, jogging, cycling — anything that raises your heart rate.
The NHS advises people to work out for at least 150 minutes per week; this can equate to under 22 minutes every day.
To be on the safe side, incorporating 30 minutes of daily exercise into your lifestyle can help you achieve your weight loss goals.