With an extending waistline, more deposits of visceral fat mounts – harming your health. Behavioural psychologist and psychotherapist, Honey Langcaster-James reveals the secret to a successful diet.
Research commissioned by Noom – a psychology-based weight loss programme – stated 55 percent of people hope to lose weight in 2021.
And more than a third said comfort eating was the “biggest threat” to their weight loss goals.
According to Noom, British people have five top aims for a healthier 2021, which are:
- Eating more fruit and veg (48 percent)
- Snacking less between meals (39 percent)
- Eating smaller portions (31 percent)
- Cooking more nutritious meals (30 percent)
- Cutting back on booze (21 percent)
Langcaster-James empahised: “Remember what’s driving your desire for change; it’ll also help with motivation and commitment.”
“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.”
For any weight-loss goals you want to achieve, Langcaster-James recommends 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.”
“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.
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 recommends taking advantage of Noom.
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.