Why you try diet after diet and still fail?

You get manipulated all this time!

You have tried diet after diet and,

-gained all the weight and even more
- tired, exhausted, and frustrated
- find it hard to keep it sustainable
- feel FOMO from others enjoying foods you "can't" eat

-Carnivore diet
-low calorie diet(1200 calories)
-keto diet
-detox diet
-intermettient fasting

Trend keeps changing

These trends are like cockroaches. They wait in the dark with their tentacles. When it is the right moment, it comes out of the dark corner and gets trendy.
Even though diets initially focus on health benefits, they get viral for weight loss only.

If you see the best things in the world can't measure:
-how much energy do you have throughout the day?
- Do you feel bloated/constipated
-How was the quality of sleep last night
-Does your skin looks healthy?

Most people fail at losing weight because they use a weighing machine as a sign of success.
The weighing machine doesn't know if you have lost bone density, muscle mass or fat, or water weight.
If you have gained weight(which could even be muscle mass), you are considered a FAILURE.
So you try even less food and more exercise to lose weight.
That's the reason you get sicker, irritable, and weaker with each diet.

"Price you pay for being skinny is your health."
                                        - Rujuta diwekar

I recently read Rujuta diwekar "12-week fitness book." It was a fresh breath of air.
At first, I was expecting a rigid diet (calculate your carbs, protein, and fats- I mean, that is not rigid. But it is so time-consuming, not everyone can do it)
But it was a fresh breath of air. It focuses on long-term habits which are sustainable also.

These are some of the tips that are simple and easy to incorporate into your life.
While incorporating a new routine into your life, always remember to
-Show up consistently
- Make it easy to do( example: exercise for only 5 mins a day. Not more than that.)

1. Sedentary lifestyle

With the increase in technology, we have become more sedentary in life. We get everything at our doorstep with just one click. I have talked about how sitting for too long can cause a lot of health risks in my previous blog. Check out.

2. Prioritize yourself at the start of the day

You always work for others
You work your ass off in the office for some client
You study to get good grades
These are activities where you spend energy.
Before you spend time for others, prioritize yourselves at the start of the day.
It could be
- making bed
- exercise
-reading books
- meditation,
these are activities that give you energy so that you can spend energy for the rest of the day on activities that need your attention and which are important

3. Mix and match the foods that you eat. Have variety in foods:

Just like how we expect some spice in our life. Add some flavor to your food also(pun intended). I meant more like adding variety to the food you eat. Mix and match millets, pulses, wheat, and rice and eat to get different nutrients from different food groups.
Eating the same food every day seems boring.
But it depends. If you want to gain or lose weight, you eat similar foods to calculate the macros and micros easily to achieve your goals.

4. Eat according to your hunger cues (craving) 

Always listen to your body.
If you are feeling something sweet, eat some sweets.
If you are feeling something spicy, eat some spicy food
When you eat those foods you craved, you feel satisfied instead of always thinking about the food you could eat
Free your mind from food restriction
PS. Even on some days, if you feel like eating a pizza instead of whole foods, eat that.
Balance is sustainable. 

5. No gadgets around food

When we watch gadgets while eating, we get distracted by them. So we tend to ignore the signals from our stomach indicating fullness. Thus you tend to overeat.
When you eat food without distraction, you feel mentally satisfied before you feel full physically. That's good because there should be space for digestive enzymes to digest the food. 

6. Prioritize sleeping and waking up at the same time

Always wake up and sleep at the same time. That helps your bio clock to regulate. So, automatically you will be sleepy by the right time EVERY. SINGLE. DAY.
It is crazy how our body knows when to sleep and when to wake up without an alarm clock. 

7. Walking after meals

Don't just immediately sit or lie down after eating food. Instead, go for a slow walk after meals.
Why should you walk after meals?
When you eat, your blood sugar level increases, so there is a chance that you might fall asleep after meals
So walk for 15 mins
- increase your step count(to have an active lifestyle)
- help digest food
- to stop falling asleep on your desk

8. Be patient

I know it is not sexy to wait for years to get results. We feel more motivated when we see immediate results. But the changes are not linear. So always be patient with your body to show results. 

Already you have enough stress in your life.
Your health and fitness journey should complement you. Aid you in your life. Not make you more stressed.
The hardest part is showing up. Consistently