Back in 2014, a survey conducted by Gallup asked Americans how they felt about their weight (1). The results were telling. It revealed 51% wanted to lose weight but only 26% were actually trying.
Think about that for a second. Over half of the American population are unsatisfied with their weight. The question is, “why is weight loss a struggle”? One of the primary reasons is poor habits.
In his book, The Power of Habit, Charles Duhigg explains how habits work (2). Every one of our habits guide our day to day behavior and operate within a routine. This routine is triggered by a specific cue. Once we perform the routine, we receive a reward.
For example, let’s say you struggle with eating dessert every night around 8 p.m. Your cue would be the time of day. The routine would be going to the refrigerator to get the dessert. The reward would be the pleasurable feeling you receive from eating that dessert.
As you complete this habit over and over, it becomes ingrained or hardwired within your brain. That is why habits are so powerful. They allow us to perform an action without having to think about it. The great thing is, you can create good habits that make weight loss simple and sustainable.
Here are 3 habits you should practice daily to ensure this happens.
1. Eat protein and veggies at every meal
Protein is the most important nutrient for long-term weight loss. It keeps you fuller for longer and you actually burn more calories digesting protein than you do carbohydrates and fats. It packs a one-two punch, as you consume less food while also expending more calories.
A study conducted in 2005 compared a diet consisting of 15% protein versus one containing 30% (3). The researchers found, of the 19 participants that took part, their satiety or fullness increased with the high protein diet. They also found the high protein diet decreased calorie intake by 441 each day.
Another added benefit of protein is it preserves lean muscle mass as you lose weight. The goal with weight loss should be lose as much fat as possible while maintaining muscle mass. A caloric deficit makes this difficult. One study showed 0.82g of protein per pound of bodyweight was enough to prevent muscle loss while in a deficit (4). If you weigh 150 pounds, 120 grams of protein per day would be all you need.
Vegetables are also an important part of good nutrition. They are loaded with fiber and low in calories. By adding them to your meals, you will improve your fullness just like with protein. This decreases your chances of overeating.
They also contain essential vitamins and minerals to keep you healthy. Research has shown vegetables possess protective effects against cancer, coronary heart disease, stroke, and hypertension (5). This makes them a great addition to improve your diet and your health.
2. Sleep at least 7-9 hours per night
Over a third of Americans get less than 7 hours of sleep. Chronic sleep deprivation can be hazardous to your health and make it hard to function from day to day.
Studies have shown that those with short sleep duration tend to weigh more (6). One of the main reasons why this occurs is because of hormone disruption. Specifically, the hormone ghrelin, which increases appetite, is elevated and the hormone leptin, which suppress appetite, is reduced.
Because of this, you’re hungrier throughout the day when you don’t get enough sleep . This equates to more calories being consumed, which as you know, will lead to weight gain.
Last year, the National Sleep Foundation set out to find the answer to question of “How much sleep do you really need?” They reviewed over 300 research studies and concluded adults age 18-64 need at least 7-9 hours per night, while older individuals age 65+ need 7-8 hours (7). Anywhere in these ranges should be more than enough to offset the effects of sleep deprivation.
3. Move a minimum of 30 minutes per day
In America, we sit more throughout the day than most societies. Here’s a typical day more the average person. They drive to work sitting down, sit down in their office chair to work for 8+ hours, sit down to drive back home, sit down to have dinner, and then finally, they sit down to watch tv before bed.
All of that quickly adds up during the day. And unfortunately, research is showing that it has consequences. A study published last year found that sitting for 8 or more hours per day increases risk of cardiovascular disease by 18% and cancer by 17% (8). Another study found that men who sit often gain more fat around their midsection (9).
To counteract this we need to be moving more. Thirty minutes per day is a great starting point. This movement doesn’t have to be planned exercise either.
Moving more could include parking farther away, taking the stairs, or going on an evening walk each night. For those who work in an office, you can add an reminder to your computer that alerts you when you need to stand up and move around.
Another great tool you can use is an activity tracker or even a simple pedometer. Track your steps and try to increase them. Over time, aim to get 10,000 or more per day.
Don’t think of movement as structured. Make it something fun that you can continually do. That is how you’ll stay consistent.
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There you go! Three simple habits that you can use to ensure you stay healthy and create sustainable weight loss. Practice these three daily and you will find it much easier to not only see results but keep them for the long haul.
References:
1. [http://www.gallup.com/poll/179771/americans-effort-lose-weight-trails-desire.aspx]
2. Duhigg, Charles. (©2012) The power of habit: why we do what we do in life and business New York : Random House.
3. Weigle, DS. et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. July 2005 vol. 82 no. 1 41-48.
4. Phillips, SM. et al. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011. 29 Suppl 1:S29-38.
5. Van Duyn, MA. et al. Overview of the health benefits of fruit and vegetable consumption for the dietetics professional: selected literature. J Am Diet Assoc. 2000 Dec;100(12):1511-21.
6. Taheri, S. et al. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Med. 2004 Dec; 1(3): e62.
7. Hirshkowitz, M. et al. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health. March 2015. Volume 1, Issue 1, Pages 40–43.
8. Biswas, A, et al. Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis. Ann Intern Med. 20 January 2015, Vol 162, No. 2.
9. Flegal, K. et al. Metabolic responses to reduced daily steps in healthy nonexercising men. JAMA. 2008;299(11):1261-1263.
