Weight loss doesn't have to be a hopeless reach-for-the-stars effort. You can lose weight—and keep it off!
When poring through the scientific research for the Digest Diet weight-loss program, what kept coming up was how much of hunger is emotional, rather than physical. Emotional eating—that is, trying to make yourself feel better with food when you’re stressed, anxious, bored, or sad; or even to celebrate when you’re happy—can sabotage weight-loss efforts and also mess with your overall well-being. If you're worried about something, or fighting with a loved one, you may turn to food for comfort rather than dealing with the painful situation directly. Read on for some easy tricks that work to beat the blues without food.
1. Laugh off the calories. (Or, scream them off.)
Believe it or not, watching your favorite sitcom can help boost your metabolism as well as your mood. New research I found while combing through studies for The Digest Diet revealed that an hour of intense laughter can burn as many calories as a half-hour of hitting it hard at the gym. Try watching a funny YouTube clip when you need a quick break at work or TV reruns of your favorite comedy to unwind at night. There also is new research from the University of Westminster that shows you can slash calories while watching a horror film (if that's your thing). As your adrenaline surges, you burn nearly as many calories as a 30-minute walk. (They suggest The Shining for the top "workout," melting 184 calories.)
2. Be proud of all the little changes. They really add up.
Sometimes all we need to boost our spirits with tiny reminders of how far we’ve come. Take Sharon Osbourne, who recently lost 30 pounds and shared with us how motivating it was to watch her "blousers" disappear (the roll between her blouse and trousers). Or look at Digest Diet Facebook fan, Marci Rich: "Shopping for a new bra. Dropped a size. It's the little things." And fan Amy Waitekus shared: “My wedding ring is ALWAYS tight on my finger when I get up in the morning. But it is only 6:30 a.m. here and I have NO swelling in my hands this morning. I LOVE THIS!" What's it for you? Even before the number on the scale creeps down, look for sneaky signs of weight loss like looser fitting clothes, a slimmer face, compliments from others, and higher energy levels. Jot down on a post-it note what you’re most proud of and tack it to your bathroom mirror or by your desk as a reminder of what you've accomplished.
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3. Keep moving, even during downtime.
Instead of mindlessly reaching for snacks while watching TV, get moving during commercials. Studies have reported that people eat a shocking 40 percent more food while watching TV than during other activities. So use those commercial breaks to play your favorite tunes and get moving; the point is just to have crazy, silly fun. You can also try 1-minute fat-releasing workouts whenever the cookie jar beckons. Often, you’ll discover that by the time you’re done, you won't really want that snack, anyway.
4. Ask: Are you really just thirsty?
When we’re bored or anxious, it’s
easy to eat whatever’s around the house. When you find yourself heading
towards the kitchen, stop and gauge whether it’s your stomach or your
mind that’s pulling you to the refrigerator door. Have a glass of water
(we often confuse hunger and thirst) and distract yourself with a
relaxing activity like indulging in a soothing bubble bath, or curling
up with a favorite magazine.
5. It's amazing what sunlight will do.
that Daylight Saving Time has ended, the early nightfall can be
depressing and drive many of us to winter comfort foods like
calorie-bomb cappuccinos or fat-loaded mac ‘n’ cheese. You can stave off
cravings with a brief walk during the day; even if it’s cloudy or rainy
outside, the combination of natural light and brief aerobic movement
should be enough to kick the hunger and leave you feeling recharged.
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