Weight Management
"D.I.E.T. Disallowing imperfections equals tribulation"
As each New Year rolls around, many people are willing to do just about anything - if it will help reduce the numbers they're seeing on the scales. Taking full advantage of this vulnerable time, shelves and ads are filled with fad diet books, magic weight reduction pills and exercise gadgets. Although all seem unique in their very own way, many of these schemes have a beginning and an end date. They do not work for long-term weight control overall health.
Are you ready to truly pave the way to obtain a healthy weight? Follow our tips for obtaining your healthy weight….for life!
1) Set Specific Goals - Choose Your Weapons:
What's the first thing most of us do to get back into shape? We join a gym, buy a $3,000 treadmill or buy the latest diet gimmick, all without any idea of what we ultimately want to accomplish. But we need goals, not gadgets.
Instead of, 'I want to get fit and drop weight,'" be specific with making goals that are measurable, attainable, and realistic. Example: Goal: To lose 2 inches in 6 to 8 weeks by participating in pilates on Monday and Wednesday and running Tuesday, Friday, Saturday.
2) Eat: The truth is that if you want to lose weight, the worst thing you can do is stop eating. Reducing your caloric intake drastically low means you're not getting the nutrients that your body needs to function properly. What's more, if you eat too little, your body goes into starvation mode, slowing your metabolism down, hoarding any fuel that comes along. What happens when you start eating regularly again? The answer: weight gain. Bottom-line is the only thing you lose on dangerously restrictive diets is your health, enthusiasm and self esteem.
3) The pleasure principle: So many are black or white about their eating habits. We are either angelic (very, very good), eating strictly salads. Or we are devilish (very, very bad), eating the whole container of ice-cream.
The problem with eating very, very bad….well, the spare tire around the midsection could be enough a reason for some. Enough said. The problem with being very, very good is it is unrealistic, not to mention plain outright boring. It won't be long before you toss in the towel and straight for the ice-cream aisle if restrict yourself like this.
Why not compromise between the black and white and play in the grey areas? Sometimes eat fruit. Sometimes eat chocolate. Not depriving yourself is a lot easier, enjoyable and kind to your waistline.
4) Start your engine: Studies show that breakfast eaters are less likely to be overweight than those who skip the morning meal. Just as you need to fuel your car, you need to fuel your body. If you don't, you're putting your calorie burning furnace into time-out. It takes calories to burn calories, so be sure to fire up your metabolism by eating breakfast.
5) Concentrate on portion control: 20 years ago, a muffin used to be 1.5 ounces and now is ~5 ounces. A bagel was 3 inches and now is 6. Ballooning portion sizes could have you biting off more then you can chew. How do your portions measure up?
Compare at: www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php
6) More meals are better than fewer: Eating five or six mini meals a day is ideal to maintain concentration, energy, mood, weight. Adding a little fiber, good fat and protein to each is a good way to maintain satiety and add nutrients.
Snack ideas: crackers and cheese; apple slices and almond butter; cereal and yogurt; shake; trail mix with cereal, nuts and dried fruit…
7) Choose whole, alive foods, pulling from all the food groups: lean, protein, whole grains, low fat dairy, and loads of fruit and vegetables. Your body is able to use these foods a lot more then hyper processed foods
8) Treat exercise as immunization:No secret here. Exercise keeps you healthy and well. Just as you brush your teeth daily, you need to find a way to incorporate fuel burning movement into your daily life. Why not read while on a stationary bike? Do stretches while watching TV. At work, walk over to a co-worker's phone instead of using telephone….
Still not motivated? Distract yourself by listening to music. Evidence suggests that listening to music helps people to exercise longer and stronger. Who knows you may find yourself cutting a rug along the way!!
9) Say good-night: Studies show that lack of sleep may hinder one's ability to shed body fat. Experts recommend between 7-9 hours per night. Nighty night!
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