5 Weight Loss Strategies You (Probably) Aren’t Trying | Total health and fitness -TGN

Tired of the same old weight loss strategies and advice you’ve tried over and over without success? You are not alone!

While common strategies like counting calories, exercise, and following low-carb diets have their benefits, they may not always be the best choice for everyone.

The key to successful weight loss lies in finding an approach that works for you as an individual, and that may take a little research.

Best Weight Loss Strategies

Let’s dive into some lesser-known, yet effective weight loss strategies that can help you break the monotony and boost your progress.

1. Conscious eating

Mindful eating is a game-changer in the world of weight loss, allowing you to positively change your relationship with food and truly enjoy every bite.

At its core, mindful eating is about being present and fully engaged in the eating experience, paying attention to your body’s signals of hunger and fullness, as well as the taste, texture, and smell of your food.

Not only does it help you enjoy your meals more, but it also encourages you to slow down and listen to your body. This can lead to healthier food choices, improved digestion and a greater sense of satisfaction, ultimately contributing to weight loss success. (1)

To effectively incorporate mindful eating into your daily routine, create a distraction-free environment to focus on your meal, practice gratitude for the nourishment it provides, and awaken your senses to appreciate its flavors, textures, and aromas.

Remember to eat slowly, chew each bite thoroughly, and listen to your body’s signals of hunger and fullness. In addition, think about your emotions before and during your meal to determine whether you are eating out of genuine hunger or to satisfy an emotional need, so you can avoid weight gain caused by emotional eating.

2. Intermittent fasting

Intermittent fasting involves alternating between periods of eating and fasting, giving your body a chance to tap into stored fat for energy.

Here are the most popular methods to choose from:

16/8 method: This is when you only eat during an 8-hour feeding window and fast for the remaining 16 hours.

5:2 method: You eat normally for five days and the other two days you significantly reduce your calorie intake

Eat-Stop-Eat method: This is the most advanced method and involves fasting for 24 hours.

Numerous scientific studies have shown the potential of intermittent fasting for weight loss. It has been found to boost metabolism, improve insulin sensitivity and increase the release of fat-burning hormones. In addition, intermittent fasting can help you consume fewer calories naturally because you have a shorter time to eat. (2)

3. Cold exposure

Relax and lose weight? Sure!

Cold exposure harnesses the power of lower temperatures to stimulate your body’s natural fat-burning mechanisms. The science behind cold exposure lies in its ability to activate brown adipose tissue (BAT), also known as brown fat, which generates heat and burns calories to keep you warm. (3)

Start with cold showers by gradually lowering the water temperature for a refreshing start to your day. For thrill seekers, try ice baths, starting with lower-body immersion and working up to full-body exposure. Nature lovers can embrace the cold outdoors by dressing in layers to control exposure and gradually adjusting to cooler temperatures.

4. Integration of Non-exercise Activity Thermogenesis (NEAT)

This handy term refers to the energy expended during daily activities that are not considered traditional exercise. NEAT plays a vital role in weight loss, as these seemingly small movements can lead to significant calorie burn over time, helping you shed those extra pounds. (4)

Examples of NEAT activities are:

• Walk to work or take the stairs instead of the elevator

• Play with your kids or pets

• Do household chores, such as cleaning or gardening

• Fidgeting, tapping your foot, or bouncing your leg while sitting

Boost your NEAT with simple strategies: Set exercise reminders on your devices, opt for active alternatives like walking or cycling, make chores engaging with upbeat music, invest in a standing desk to burn calories at work, and incorporate exercise in your free time like stretching while watching TV.

5. Personalized nutrition

Understanding that each person’s nutritional needs are unique is key to shedding those stubborn pounds. By tailoring a personalized nutrition plan to your body’s specific requirements, you can optimize your health, energy levels and weight loss results.

There are several ways to determine your personalized nutritional needs:

Nutrition testing: Comprehensive testing can identify your unique nutritional needs, food sensitivities, and potential deficiencies, guiding your dietary choices.

Genetic test: Advanced genetic testing can provide insight into how your body processes various nutrients and help you create a targeted meal plan.

Food Journals: Tracking your food intake and checking how different meals make you feel can help you identify patterns and optimize your diet accordingly.

The gold standard for personalized nutrition is working with a certified nutritionist.

A nutritionist can access all of these tools to create a customized weight loss plan just for you. Are you ready to take back your strength and see real weight loss results?

We can help you!

Book a free consultation with one of our expert nutritionists at Total Health and Fitness.

Together, we’ll create a plan that’s unique to you and put you on a path to weight loss success. Don’t delay – start your journey to a healthier, happier you today!

References

1. Nelson JB. Mindful eating: the art of being present while you eat. Diabetes Spectr. 2017 Aug;30(3):171-174. doi: 10.2337/ds17-0015. PMID: 28848310; PMCID: PMC5556586.

2. Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: systematic review. Can Family Arts. Feb 2020;66(2):117-125. PMID: 32060194; PMCID: PMC7021351.

3. Huo C, Song Z, Yin J, Zhu Y, Miao X, Qian H, Wang J, Ye L, Zhou L. Effect of acute cold exposure on brown adipose tissue energy metabolism and activity in humans: a systematic review and meta-analysis. Front Physiol. Jun 28, 2022;13:917084. doi: 10.3389/fphys.2022.917084. PMID: 35837014; PMCID: PMC9273773.

4. Chung N, Park MY, Kim J, Park HY, Hwang H, Lee CH, Han JS, So J, Park J, Lim K. Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure. J Exerc Nutrition Biochem. Jun 30, 2018;22(2):23-30. doi: 10.20463/jenb.2018.0013. PMID: 30149423; PMCID: PMC6058072.