There are a lot of fad diets out there that may be tempting if you want to lose weight as quickly as possible. After all, who wouldn’t love to see that number on the scale drop instantly? However, there are tons of downsides to crash diets, restrictive eating, and other quick fixes–one of the most notable issues being the fact that they’re not sustainable, which means you’re likely to gain the weight right back. Luckily, there are absolutely ways to lose weight at a healthy rate and keep it off long-term. All it takes is adopting healthy habits that you can practice every single day for years to come.
To learn about some of the best tips that can help with long-term, lasting weight loss, we spoke to health coach Joanna Wen, founder of Spices & Green. She told us it’s all about combining a healthy, nourishing diet with emotional health. Find all of her expert advice below!
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#1. Eat foods that heal
It’s no secret that your diet is one of the most important factors when it comes to weight loss. Wen notes that “eating a balanced, nutrient-rich diet packed full of healthy foods such as lean proteins, complex carbohydrates, fruits, and vegetables can have a major impact on energy levels, blood sugar regulation, digestion, and overall health.”
In addition to these components, she says that adding the right spices to the mix can help keep inflammation at bay, which may also aid your weight loss efforts: “Adding spices and herbs with anti-inflammatory properties such as ginger and turmeric can aid in reducing inflammation which has been linked to obesity.”
And don’t forget about the importance of fiber! “Consuming adequate amounts of fiber-rich plant-based sources can also provide numerous health benefits such as improved digestive health and increased satiety levels,” Wen adds.
Finally, remember to keep sugar and other processed ingredients to a minimum. “Cutting back or completely eliminating processed or sugary foods can lead to sustained long-term fat loss results,” she says.
#2. Master your emotional control
Even when you know which things you should be eating and which you shouldn’t, as well as how much you should be eating, sticking to your diet goals can be difficult for several reasons–including the fact that you may be prone to emotional eating. This is why it’s important to get a handle on your emotions if you want to lose weight at a steady rate. “Mastering your emotions is key to getting in control of your food,” Wen says. “Being mindful of why and when you eat, as well as being aware of any unconscious eating behaviors is integral to relating to food in a healthier way.”
So, how can you do this? She says you should “start by paying close attention to how certain emotions may cause you to impulsively reach for satisfaction through food” and “become aware of the triggers that cause cravings and learn to process these urges through your body–instead of reacting, resisting, and avoiding these emotions by reaching to food for comfort.”
#3. Elevate your self-image
Everyone has things they’d like to change about themselves, whether it’s their weight or something different. However, self-acceptance and healthy self-image is extremely important, even as you navigate your weight loss journey.
“Your self-image is how you see yourself, and the stories you tell yourself about who you are,” Wen explains. “Many of these stories or thoughts about yourself are patterns you learned from your childhood, so you may not even be aware that you’re thinking them.” And as it turns out, these beliefs could be holding you back from your weight loss goals.
“Maybe you have beliefs about your body and weight such as ‘it’s in my genetics’ or ‘the women in my family are big-boned’ that you’ve accepted as facts because you’ve held on to them for so long,” Wen says. “But what if these are limiting beliefs that are not facts? How would it
feel if you weren’t held back by these limiting beliefs?”
Identifying limiting beliefs like these and working to shift them or replace them with more helpful beliefs will make it much easier for you to maintain your fat loss over time.
The bottom line
At the end of the day, everybody’s personal wellness journey is different. The biggest key to long-term weight loss success is finding the exercise and diet plan that works for you and your daily life–and that’s not going to be a heavily restrictive diet or any sort of fitness fad. Instead, focus on maintaining a balanced diet and putting in the work to free yourself from emotional eating and limiting beliefs. This will keep both your physical and mental health in shape in the long run!
