Healthy Sleep Habits during Medical Weight Loss
Getting enough sleep is an integral part of any medical weight loss program. If you aren’t well rested, it can make losing weight more difficult than it needs to be. If you’re excessively tired during the day, sticking to even the simplest of exercise routines can be a chore. To get the most out of your medical weight loss program, you’ll want to make sure you’re getting at least eight hours of uninterrupted, quality sleep every night.
Health Issues Linked to Poor Sleep
If you aren’t getting enough sleep at night, it can take a toll on your health and wellbeing. It’s not just limited to your physical health, as poor sleep can also affect your mental health.
Sleep deprivation can lead to:
- Daytime fatigue
- Difficulty concentrating
Getting a Good Night’s Sleep
These are a few ways to improve your sleeping habits during your medical weight loss program:
- Make a sleep schedule. Knowing when you need to go to bed in order to get enough hours of sleep is important. If you need to be awake at 7:00 a.m., make sure you’re in bed by 10:30 so that you’re asleep by 11:00 to get your eight hours. Over time, you’ll get an idea of how long it takes you to fall asleep, so that you can plan accordingly.
- Avoid naps. Napping throughout the day—unless it’s a brief “power nap” in the early afternoon—can make sticking to a sleep schedule at night difficult. Try to avoid any unnecessary sleeping or napping.
- Cut down the caffeine. Try not to have any caffeine in the evenings. It can make it difficult for you to fall asleep, and can stay in your system many hours after you ingest it. In fact, it’s possible for a cup of coffee you drank at lunch time to still be affecting you in the evening.
- Create relaxing pre-bedtime rituals. This could be reading a book under a soft light, taking a warm bath, stretching or listening to soft, relaxing music. These can make it easier for you to fall asleep, and over time may start to act like a cue for it being time to sleep.
- Sleep distraction free. Turning the TV or computer off at least thirty minutes before you want to be asleep has been shown to help people fall asleep more easily.
- Don’t eat close to bed time. Eating right before bed may cause heartburn or indigestion, making it difficult to fall asleep. Try to eat at least two hours before bed.
Following those tips should help you get a full night’s worth of healthy, quality sleep and may make it easier for you to lose weight with your medical weight loss program.
It’s possible that the reason you aren’t getting enough sleep is due to an undiagnosed sleep disorder, such as obstructive sleep apnea. If you have reason to believe that’s the case, see your weight loss doctor for a proper diagnosis and treatment.
Creating SMART Weight Loss Goals
“Setting goals is the first step in turning the invisible into the visible.” -Tony Robbins
Medical weight loss can help you reach your goal weight, but it will take time to achieve this important objective. As you gradually make progress towards your goal weight, setting smaller goals can help you plan out your path to success and stay motivated along the way.
Understanding Weight Loss Plateaus
Sometimes after a period of steady weight loss, the scale stops moving. Without making any conscious changes to your diet and exercise habits, your weight loss halts. This is known as a weight loss plateau.
In nature, a plateau is a flat and expansive piece of land that contrasts with the surrounding landscape. During your weight loss program, a plateau can be a frustrating period that may test your will to continue striving toward your ultimate weight loss goal.
Through advertising, bulk packaging and ever increasing meal sizes, perceptions of portions and serving sizes have become skewed.
A TV commercial will pan across the image of a whole pizza, breadsticks, a two-liter of soda and usually a large dessert. The pizza alone averages around 2,000 calories, so the calories represented in a single commercial far outweigh the average recommended daily allowance of calories. In contrast, a single slice of pizza contains around 250 calories.
Keeping Hydrated for Your Health
Staying hydrated throughout your day is one of the healthiest lifestyle changes you can make. Proper hydration habits can reduce your risk of heat-related injury, benefit heart health, boost your metabolism and give you more energy throughout the day.
Preventing Regain after Weight Loss
Medical weight loss can give you the tools you need to lose weight and keep it off, but sometimes no matter how closely you follow a program a slip-up leading to weight regain can happen. It’s almost inevitable, and it’s nothing to beat yourself up about.
It’s important to be able to take personal responsibility for any slip-ups. If you’ve regained weight, it’s possible that it was your body adjusting to all of the lifestyle changes you’ve been making.
Stress and Weight Loss
As you go through your medical weight loss program in Scottsdale, it’s important that you learn to manage any health problems that may affect your weight loss, such as stress. Stress is the body’s neurological response to events in life that make you feel pressured, threatened, upset or anxious. Believe it or not, stress is meant to help you. When managed properly, stress can motivate you to perform well under pressure. However, if you find yourself in a constant stressful state or if you don’t know how to deal with stress, it can take a toll on your overall health, especially if you’re trying to lose weight through medical weight loss.
Handling Setbacks during Weight Loss
When it comes to losing weight, the journey may sometimes seem a bit overwhelming; especially if you have been struggling with your weight for a long time, without any results. Medical weight loss is a great way of encouraging long-term weight loss and lifestyle changes with the help of your physician and weight loss team. However, like any endeavor, you can’t begin your weight loss program believing that you have found a “miracle cure” to your weight and health concerns. Even with a great support team, your weight loss journey may not be totally smooth all the time.
How to Make Mindful Eating Part of Your Weight Loss Plan
How much do you think about what you eat? The weight loss industry has a phrase that is becoming more prevalent among consumers, as well – mindful eating. It is a common sense approach to meeting your weight loss goals and learning to better your relationship with food. Get educated about mindful eating and find ways to incorporate it into your healthy lifestyle.