The 3 Most Effective Non Dietary Changes for Weight Loss

March 7, 2019 / / 3-in-1 program, Behavior changes

  1. Get your ZZZZZ’s on and sleep 7-8 hours a night!

Insomnia can lead to weight gain. During the REM sleep cycle, more calories are burned than any other stage of sleep. Three different studies have shown that sleep deprivation affects our appetite by changing our hormone levels. So insomnia can create a vicious cycle: bad sleep and bad diets feed off of each other. The good news is that the opposite is also true. Eating right helps you sleep better, and healthier sleep helps you eat better. Melatonin, starts to rise around 10 or 10:30 and peaks around 1:30am, so ride the wave and be in bed ready to catch those ZZZ’s at by ten o’clock. Trouble falling or staying asleep? Take a deep breath in, and exhale slowly as you focus on your breath and the rise and fall of your abdominal muscles. If a thought enters your mind, acknowledge it, then put it in a bubble and blown it away. Repeat as needed. This amount of sleep should help with weight loss, and help us avoid the mid-afternoon M&M binge. Those who sleep less than six hours (or more than nine hours) tend to have a higher total body weight. When insomnia is treated, people usually lose weight within a few weeks.

    2. Weight yourself every week.

The vast majority of the weight lost in this country is regained. The National Weight Control Registry (yes, we do have one of these!) reports that only 20 percent of dieters are successful at losing and maintaining a 10 percent weight loss. Those that maintained their weight loss, weighed themselves weekly. The more weight you lose, the less likely you will be to keep it off. So, let’s use science to help.

   3. Develop better coping skills or stress management!

Millions of Americans stress out all day, then unwind in the evening, on the weekend, on vacation or with a girls get away every couple of months. This constant stress for most of us causes our lives to be unhealthy. Incorporating “distressing” strategies all day long is highly beneficial for your overall health and curbs unhealthy eating patterns.  It’s best to learn how to react to the stress at the time that it occurs. Take a deep breath, then breathe deeply and slowly for several minutes.

 

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Author: Dr. Becky

Dr. Becky is a board-certified Obesity and Gynecology physician with over 30 years’ experience providing support and guidance for her patients.

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Dr. Becky

Rebecca Burdette, MD

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