Three Rules for Successful Weight Loss

At the beginning of a weight loss journey, the wealth of tips and information on the internet can quickly become overwhelming. Three basic rules provide orientation and make it easier to get started with a healthy everyday life.

When it comes to losing weight, many people promptly think of strict calorie counting, fasting, or radical abstinence. But actually, a clear framework is frequently enough enough to make progress – without stress and constant sacrifice. Three simple, science-backed rules can help you eat consciously, understand your body better, and loose weight in the long term.

Rule of thumb 1: Keep an eye on your eating habits

Anyone who regularly monitors thier weight, meals, or eating habits will recognize patterns that unconsciously sabotage success. One Oxford University study from 2018 with 486 overweight adults showed that self-monitoring combined with impulse control and planning contributes significantly to weight loss.

It was notably helpful for the test subjects to record how and what they consumed. If you write down what you eat throughout the day, you may notice certain behaviors related to your diet. By asking questions like “Was I really hungry?”, “Did I eat as of stress?”, “In what situations did I eat sweets, fast food, etc.?”, you reflect more on what you eat and can, for example, better prevent food cravings.

• Weigh yourself once a week or every two weeks. Not to punish yourself or make you feel bad, but to identify trends.
• Keep a food diary and record what, how much, and why you eat. Such as,ask yourself,”Did I eat out of stress or boredom?”
• Reflect on recurring patterns once a week to identify unconscious eating habits.

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