The difficulty of a weight loss journey is undisputable. To reach your goal weight, you’d need to put in the time, dedication and hard work. Sometimes, this goal may seem far-fetched, even after putting in all those necessary ingredients. Before you decide that there is no other way to overcome a hurdle so unsurmountable, don’t!
Goals and resolutions may work for some but perhaps, what you need is a system. You don’t rise to the level of your goals, you fall to your systems. This means building a set of habits to fall back on. The accumulation of these daily habits will then turn into a process that will lead to you achieving your weight loss goals. Adopting systems mean not being hyper-focused on your goals. There is no rush or urgency.
Having a system is an excellent way to take your weight loss journey slow, which translates to better mental health. Here are some simple habits to include when you first start building a system that suits you and only you.
Make a Sleep Schedule
Whilst the hours vary from person to person, sleep experts have recommended at least 8 hours of sleep each night. This number, however, may be a tad too rigid to some. Dedicating a total of 8 hours every night may not be manageable to those with a hectic lifestyle.
The trick is to guarantee that the quality of sleep is not compromised, no matter the hours you’ve clocked in. Each stage in the sleep cycle offers different benefits but deep sleep and REM sleep are particularly important. Making sure that you have those two sleep cycles on lock, will increase your productivity during the day, enhance your mood and reduce your appetite throughout the day. The more you sleep, the less food your body will crave.
You can improve the quality of your sleep by avoiding alcohol, nicotine and waking in the middle in the night due to noise or light. When creating a sleep schedule, jumping into an 8 hour sleep schedule may not be sustainable. Instead, give yourself a range from anywhere 7 to 9 hours. This makes it less stressful for you and you will have enough time to wrap things up if you had any work left. You may also want to give yourself a loose bedtime. For instance, if you’ve set your bedtime at 12, you may start finishing up your work or stop altogether. However, don’t be excessive and use it to work all the way till 3 in the morning. Whilst it is a lax system, you still need to instill a sense of discipline. Don’t make a habit of using the schedule’s flexibility to push back on your hours lest your body breaks down from the lack of rest.
Exercise Before Bed
Since we’re on the topic of quality sleep, one of the best ways to boost your sleep is to do light exercise before your sleep. There is a consensus that late-night exercise will stimulate your body to the point of sleeplessness. However, so long as the exercise routine does not interfere with your sleep, exercising before going to bed is beneficial!
Decompress after a long day by activating, stretching and relaxing those tensed muscles. When both your mind and body are calm, it’s easier to drift off into slumber. You can start slow by incorporating gentle exercises such as yoga. Focus on your breathing whilst you stretch your back in a seated forward fold. You can use this time to meditate and be present in the now. 25 minutes is ideal but again, a range is preferable than a solid number. Incorporate a gentle exercise routine of any kind, for a few minutes before your bedtime. It could be 30 minutes yoga routine today and a 10 minutes stroll the next day. The idea behind a system is to build the habit of doing, rather than having a specific guideline.
Cross off Chores on Your List
Going to bed with undone chores is never easy to fall asleep to. In fact, they may nag at the back of your head even while you’re asleep and this will may also meddle with the quality of sleep.
Instead, take an hour or two out of your day to finish a few chores. It’s fine if you can’t complete your long list but break it down into smaller tasks to do throughout the week. You can also use this period to prepare yourself for the next day. The trick for efficient cleaning is to spend a time slot to do two types of chores at the same time. In the 60 minutes you spend to prep your lunch for the next day, you can also do your laundry. Once you’re done with your lunch prep and cleaning the kitchen, your laundry is ready to be hung. Be efficient with your time!
Taking care of your mental health
Weight loss is not only about physical health, but it is also about mental health. Having a sense of control and having a sense of small, mundane achievements from creating a system is amazing for your mental health.
Even if you’ve incorporated the best slimming treatment into your weight loss journey, never neglect your mental state. In the ideal case, you can opt for a cheat code to attain the goal. For instance, choosing an effective TCM weight loss program is useful as you don’t have to fixate yourself with a goal. You can push that goal to the back of your mind and focus on building your system, incorporating the program while you’re at it. Take this journey slow and you’ll reach the finishing line with a healthier mind and body.