Weight loss is one of the most challenging goals in wellness. Fortunately, the best wellness coaches can help you achieve your goals and keep them for good.
The most effective workplace weight loss programs are ones that focus on making healthy habits easier and more sustainable. They focus on nutrition, exercise and mindset to create lasting changes in your health.
Nutrition
Nutrition is the process of consuming food and drink to give your body energy, nutrients, vitamins and minerals. When you have the right amount of nutrients in your diet, your body is healthier and will not develop many diseases.
Eating the right foods can help you lose weight. These include foods with lots of fiber (fruits, vegetables and whole grains), fatty fish like salmon, and lean protein sources, such as chicken, turkey and low-fat beef.
Proteins help preserve muscle mass, so you burn more calories. They also keep you full and reduce post-meal secretions of the hunger hormone ghrelin, so you feel satisfied.
Nutritionists use ideas from anthropology, biology, biochemistry, economics, epidemiology, food science and technology, genetics, physiology and psychology to study nutrition. These studies build evidence for public policy, health system and environmental improvement strategies.
Exercise
Exercise is a key part of a weight-loss plan. It can help create a calorie deficit, which is needed to lose weight, and it can also keep the extra calories from being gained back after you’ve lost them.
The most effective way to lose weight through exercise is to incorporate a combination of strength training and a small amount of cardio into your workout routine. This can result in more lean body mass and better results than if you focus on dieting alone, according to research.
Several studies have found that people who exercise are less hungry and have lower levels of hunger hormones than those who don’t work out. This is because exercise helps you feel fuller on less food. It also makes you burn fat more efficiently and preserves or even builds muscle while losing fat.
Mindset
When it comes to losing weight, mindset is just as important as your nutrition and exercise. Studies have shown that focusing on positive self-talk and mindfulness can help you stay motivated to make healthy choices throughout your diet, and keep off excess weight longer than letting negativity get to you.
Mindset refers to a set of beliefs about yourself, your most basic abilities and the world around you. There are two types: fixed and growth, according to Carol Dweck.
A fixed mindset person believes that their basic qualities like intelligence and talent are either innate or unable to change. They are often very successful and have a high level of accomplishment, but may fall short of their full potential.
A growth mindset person believes that their basic qualities can be developed through hard work and dedication. They are very successful and have a strong love of learning.
Support
Support can come in many forms, but it typically takes the form of a group of supportive people who understand and share your goals. These may include friends, family members and members of a weight loss support group.
A group of like-minded individuals can provide you with a wide variety of resources, including knowledge about diet and exercise, troubleshooting tips, and inspirational ideas to help you on your journey. Creating a strong support system is the best way to achieve your weight loss goals.
Emotional support is a great way to show your support, but it’s important to remember not to be too pushy or offer unsolicited advice. This might make them feel worse or obligated to listen to you when they really need some space to process their emotions.
Similarly, practical support might be something as simple as giving you a ride to the gym or helping you prep your meals for the week. These are the tiniest of details that add up to a big picture effect.