Anxiety Free Weight Loss Guide

Weight loss is an important part of living a healthier life, and it doesn’t have to be something that causes anxiety. This Anxiety Free Weight Loss Guide will provide you with the necessary skills to lose weight in a way that is beneficial and stress-free.

We will cover all aspects of losing weight without anxiety. It will discuss strategies to reduce stress related eating habits and help you find motivation for achieving your health goals. Additionally, this guide will give you ideas on how to create healthy lifestyle changes that are sustainable and enjoyable.

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Stress-free Methods for your Weight Loss Goals

Nutrition & Weight Loss

Guide to Eating Healthy and Nutrition Tips

Eating a healthy, balanced diet is one of the most important things you can do when wanting to lose weight. Although there’s no “one plate fits all” to ensure you eat the perfect diet, there are guides you can follow to help you better understand what is and isn’t suitable for your body.

So, what does a balanced diet look like?

We like to promote the 80/20 rule when it comes to eating right. The 80/20 rule is a guide for your everyday diet – eat nutritious foods 80 percent of the time and have a serving of your favorite treat with the other 20 percent.  

Foods to Avoid

Although the 20 in the 80/20 rule allows for all food, there is a general rule to follow for nutrition when wanting to lose weight. Avoid these foods: carbonated drinks, french fries and potato chips, white bread and processed foods.

Foods to Add To Your Diet

Exercise & Weight Loss

Fitness Guide to Maximize Your Weight Loss

The next step in ensuring healthy weight loss is creating and executing a fitness plan. The rule to follow when wanting to lose weight is to perform at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic exercise a week, or a combination of moderate and vigorous activity.

But, where do I start?

It can be a challenge in and of itself to create a plan of action for fitness, let alone execute, and continue to execute it. Here are some simple tips when exercising for weight loss:

How much should I exercise?

Like we said before, getting in 75-150 minutes of moderate/vigorous aerobic activity daily is ideal for weight loss – if it’s possible.

Here’s an easy guide to start with:
  1. Aim for 50 minutes of activity a day
  2. Include some strength training 2 days a week
  3. Move more and sit less (set alarms to remind you!)
  4. Try high-intensity intervals (slow-to-fast walking counts)

What exercises are best for weight loss?

Many types of physical activity can support weight loss by increasing the number of calories that you burn. It’s important to remember that the amount of weight you can expect to lose may vary depending on your age, diet, and starting weight. 

Here are the 8 best exercises for weight loss:

  1. Walking
  2. Jogging/running
  3. Cycling
  4. Weight training
  5. Interval training
  6. Swimming
  7. Yoga
  8. Pilates

Mindfulness & Stress Reduction

A Guide to Practicing Mindfulness in Everyday Life

Mindfulness is a state of awareness in which a person is fully present and engaged in the present moment, without judgment or distraction. This includes being aware of one’s thoughts, feelings, bodily sensations, and the environment around them.

By practicing mindfulness, individuals can develop greater awareness of their thoughts and feelings, which can help them identify and manage sources of stress in their lives. This can lead to a greater sense of control and an ability to manage stress more effectively. 

There are several techniques that can be used to cultivate mindfulness and reduce stress, including meditation, deep breathing exercises, and yoga. These practices can help individuals develop a greater sense of calm and relaxation, reduce anxiety and depression, and improve overall well-being.

What is mindful eating?

Mindful eating is an approach to eating that involves paying attention to the sensory and emotional experience of eating, without judgment or distraction. This includes being aware of the appearance, aroma, taste, and texture of food, as well as the physical sensations and emotions that arise while eating.

How to practice mindful eating

Mindful eating is a skill and habit that anyone can master. To practice mindful eating, individuals can focus on the following:

Step 1

Taking Time For Your Meals 
Taking the time to eat slowly and savor each bite can help individuals become more aware of their physical hunger and fullness cues.

Step 2:

Paying attention to food: 
Being present with the food and paying attention to its sensory experience can help individuals fully appreciate the flavors and textures of food.

Step 3:

Avoiding distractions: 
Avoiding distractions such as TV or phones while eating can help individuals stay focused on the present moment and their experience of eating.

Step 4:

Listening to the body:
Paying attention to physical sensations such as hunger, fullness, and cravings can help individuals make healthier and more satisfying food choices.

Step 5:

Appreciating the food: 
Think about and appreciate where the food comes from, such as a farm, a garden, a grocery store, a restaurant, or cooked by a family member. By taking the time to appreciate your food and engaging mindfully, you can enjoy your meals and develop a more positive relationship with food.

Goal Setting & Weight Loss

Leveraging Personalized Missions

Getting tired of trying the same approach to behavior change? Traditional approaches to weight loss tell you that you need to give up everything you enjoy and be disciplined to do the things you despise such as strict diets and intensive hardcore workouts that simply aren’t sustainable.
Shapa’s Artificial Intelligence learns your preferences and nudges you toward better behaviors.
Every Shapa journey starts with an extensive questionnaire about your current lifestyle, preferences, and environment. Then Shapa’s AI goes to work providing you customized small actions that match what you want and can sustainably work into your life to develop better habits. Over time, these small changes compound into big results!

Activity Tracking

Tracking activity levels has taken our society by storm the past decade. A sustained increase in activity level is associated with better health and weight management, but can sometimes lead to an unhealthy obsession with numbers.
We believe that focusing on sustainable success and not the variable fluctuations that affect your day to day numbers is the key to leading a healthly life. That’s we provide you with an activity tracker focused on your weekly average. Shapa continuously pulls in data from the previous 7 days from your Apple Health or Google Fit account and provides you a color based on the average. This gives you a simple feedback system on your activity level without the obsession over micro details. 

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Science Behind Scales

Why Reinvent The Scale?

Traditional scales can lead to unhealthy obessions with numbers rather than overall health & well-being. Research has shown that weighing yourself daily, also known as self monitoring, is one of the strongest behaviors that correlates with weight loss over time. Unfortunately, traditional scales can often provide confusing and frustrating feedback from daily fluctuations that doesn’t reflect the positive behaviors people have made. This leads to a loss of motivation and reverting back to old habits after a short period of time. 
Shapa’s feedback provides a true reflection of your trend creating sustainable motivation. Our system learns your bodies fluctuations and nudges you toward positive behaviors that will create sustainable weight loss. 
Traditional Scale

How Traditional Scales Are Demotivating

Losing weight is one of the most challenging endeavors that anyone can undertake. It involves a lot of hard work, discipline, and dedication. Unfortunately, traditional scales may not be the best motivators for those who are trying to lose weight.
Traditional scales only measure one aspect of your body – your weight. This can be demotivating because it doesn’t reflect other changes happening in your body, such as fat loss or muscle gain. Additionally, traditional scales don’t account for fluctuations in water weight or hormonal changes that can affect a person’s weight on any given day.

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