Improving Health Without Dieting
As the weather warms, the desire to lose weight to alter our bodies intensifies. We all want to look good in our summer wardrobe and swim suits (although we feel shame admitting that to ourselves) so we begin to lean into the next "best reason" to lose weight - "health ."
However, research shows that pursuing weight loss alone is not sustainable for achieving better health outcomes. Extreme dieting and exercise can not only lead to more stress on your mental health and disordered eating patterns, it can also lead to weight-cycling which is more harmful to our bodies.
In addition, while weight can be an indicator of metabolic health, it is not the only indicator and certainly not the most important. Some researchers and medical professionals are now suggesting that increasing healthy behaviors is a more effective way to achieve better health outcomes.
Here are some things to consider integrating into your lifestyle:
UPLIFT MOOD AND ATTITUDE
Things like journaling, meditating, or a gratitude practice. We often urge people to partake in these activities, but with the disclaimer that you do not have to do them daily to reap the benefits. In today’s world we are inundated with the idea that you have to build habits and stay consistent. This mindset can lead to failing fast, feelings guilty, and never trying it again. This does not have to be an all-or-nothing process. Simply add in an uplifting activity when and where you can, but do not get hung up on the idea that you should have a perfected routine around it.
BETTER SLEEP QUALITY
Things like a regular sleep/wake time, turning off screens and dimming lights ahead of bedtime, and engaging in progressive muscle relaxation. When our sleep quality improves our mind and body function at a much higher level. This can promote better mood, relationships, and performance in all areas of life.
IMPROVE BLOOD PRESSURE
Things like physical activity (not just going to the gym, as this may not be accessible for everyone; you may consider things like taking stairs instead of the elevator, or taking a walk with your pet). All movement is valuable and health-promoting. You may also consider stress-reduction activities such as yoga or meditation.
BETTER BODY IMAGE
Body image fluctuates. It can be fragile and everchanging regardless of what your body looks like. Aspiring to like your body and the way it looks may not be the most realistic goal, rather seeing your body in a neutral more balanced way. Here are some ways to feel more accepting of your body:
Curating social media feed by following accounts that promote body diversity
Speaking kindly to yourself and your body
Wearing clothing that you feel YOU in and not hanging onto clothing that you hope to fit into one day
Acknowledge a change your body has gone through without attaching judgment to it
