



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.
Want to know when you can achieve your weight loss goal?
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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.
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.
Calories are simply a measure of the energy that we take in through our food and beverages, but they do not take into account the nutrient density of these foods.
Consuming nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains, can aid in weight loss and overall health and should be prioritized over calorie counting. If you focus on high value foods over lower value foods it will be easier to stick to your diet regiment and get to your ideal bodyweight. You can read more about this topic at this Hardvard article.
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.
Opt for nutrient-dense options such as lean proteins like chicken and fish, whole grains like quinoa and oats, a variety of vegetables, and healthy fats like nuts. These choices provide the necessary nutrients and promote satiety and sustainable weight management.
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:
Like we said before, getting in 75-150 minutes of moderate/vigorous aerobic activity daily is ideal for weight loss – if it’s possible. However if you can get in 20 minutes a few times a week that is a great place to start!
Exercise | Calories Burned per Hour (Approximate) |
---|---|
Walking (3 mph) | 204-314 calories |
Jogging/Running | 314-621 calories |
Cycling (12-14 mph) | 476-745 calories |
Weight Training | 314-493 calories |
Interval Training | 413-652 calories |
Swimming (laps) | 413-652 calories |
Yoga (Hatha) | 183-275 calories |
Pilates | 236-372 calories |
Intermittent fasting (IF) is a popular dieting approach that involves restricting eating to specific windows of time. During the fasting periods, people are only allowed
Losing weight is a challenging task for many individuals. While many people focus on changing their diet and increasing their physical activity, they often overlook
It can be frustrating when you step on the scale and see that the number has gone up, especially if you have been working hard
If you’re like most people, you probably don’t enjoy exercising. It can be boring, uncomfortable, and feel like a waste of time. However, there are
Mindful eating is a practice that involves paying attention to the food we eat, how we eat it, and why we are eating. It’s about being present in the moment and fully experiencing our meals without distraction. When we practice mindful eating, we become more aware of our hunger and fullness cues, which helps us make better choices about what and how much to eat.
One key aspect of mindful eating is slowing down and savoring our food. This means taking time to appreciate the flavors, textures, and smells of each bite instead of mindlessly shoveling food into our mouths. We can also pay attention to how different foods make us feel – do they energize or weigh us down? By tuning into our body’s signals, we can start to make more intentional choices about what nourishes us best.
Another important element of mindful eating is listening to our emotions around food.
When we’re stressed, our bodies release stress hormones, primarily cortisol, which can have a profound influence on our metabolism. Elevated cortisol levels can lead to increased appetite, particularly for sugary and high-fat foods, as well as a preference for comfort foods that are often calorie-dense. Moreover, chronic stress can disrupt sleep patterns, which can further exacerbate metabolic issues and hinder weight management. One study conducted by the American Psychological Association highlights the intricate relationship between stress and diet, underscoring the importance of stress management in maintaining a healthy diet and metabolic balance.
Mindful eating is a skill and habit that anyone can master. To practice mindful eating, individuals can focus on the following:
Taking the time to eat slowly and savor each bite can help individuals become more aware of their physical hunger and fullness cues.
Being present with the food and paying attention to its sensory experience can help individuals fully appreciate the flavors and textures of food.
Avoiding distractions such as TV or phones while eating can help individuals stay focused on the present moment and their experience of eating.
Paying attention to physical sensations such as hunger, fullness, and cravings can help individuals make healthier and more satisfying food choices.
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.
Weight fluctuation is a natural phenomenon that occurs in the human body. Our weight can vary by a few pounds within a day due to
Finding the best home scale is essential for tracking your health and fitness progress accurately. With numerous options available on the market, it can be
Stepping on the scale can be a frustrating experience when you notice significant fluctuations in your weight from day to day. These fluctuations can leave
Discover the revolutionary approach to weight loss with numberless scales. Focus on overall well-being, body composition, and sustainable habits instead of fixating on numbers.
Intermittent fasting (IF) is a popular dieting approach that involves restricting eating to specific windows of time. During the fasting periods, people are only allowed
Losing weight is a challenging task for many individuals. While many people focus on changing their diet and increasing their physical activity, they often overlook
Learn how to enjoy your food and lose weight simultaneously with the help of portion control and mindful eating.
When embarking on a weight loss journey, it’s natural to be curious about when you’ll start seeing results and whether the weight you’re losing is
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