LOSING WEIGHT THE HEALTHY WAY

Most people with many pounds to lose have tried more than one way to shed their unwanted weight. Some will tell you they have bought every book, tried every fad and find themselves needing to lose even more weight. It seems their pocket book is lighter but they are not. There is no magic here. There is however hope for a slimmer you.

Something we do or do not do has caused us to be where we are now. We must admit we have consciously or unconsciously developed behaviors that support our “heavy” life style. Usually the additions or omissions are not health based choices. We can have it all. We can be healthy and slim if we change a few eating and living patterns we have acquired over the years. Let’s look back to when we were slimmer. Were we more active? Did we eat out less? Remembering our past can give us ideas on how to direct our future. Taking one step at a time we can alter our behaviors. It is usually too overwhelming to try to change everything at once. If we walked a half hour to and from bus stops when we were thinner we need to put that walking back into our day. Take out the donut and coffee in the morning. Replace with a low fat, smart carbs or real food snacks. Every few days add in a bit more activity and take out a high cal food and replace with the whole grain or wholesome version. This may not help our jeans button for the Fri. party but it will help them button in a month or two. There will also be changes you can’t see on the outside. You will be taking steps to lower risks from heart disease, stroke, diabetes, cancer, arthritis and hypertension. Dr.’s are warning us that our lifestyles are bringing these maladies to us at an earlier and earlier age. Let’s reverse that as well.

When will this weight go away? When did this weight come? It probably came an ounce here, a pound there until you couldn’t hide it anymore. Be realistic and set a time loss goal that allows you to incorporate your new thin thinking behaviors into your everyday life. As healthy behaviors replace the weight gaining behaviors less thought will go into losing and more into living.

Try these easy steps to a thinner healthier you.

1, Never go hungry! Do not skip meals. Better yet, add three small meals (not junk food) mid morning, mid afternoon and early evening. Eating too close to retiring does not give the body time to use the calories and they will be put into storage; hip and thigh storage.

2, Always start your engine with good fuel. A morning started with healthy nutrients will kick start your metabolism and keep you energized all day. Morning foods break your sleep time fast but do not need to be “breakfast” food. Enjoy any healthy foods and avoid fats, sugars and sodium in excess.

3, Eat smaller meals. By down sizing your plate you can fill it and eat it clean while you are in fact eating less but not being emotionally deprived by looking at skimpy servings on a large plate. Frequent meals provide a steady fuel supply and never let the munchies hit as hunger is no longer taking control. The end result is a slow steady calorie burn, the kind that makes a withdrawl not a deposit to your body’s storage areas.

4’ Choose the amount of weight you want to lose. Match your desired loss and the level of calorie reduction needed to get there. Your Dr’ can help with this as you decide on your new level of food consumption. Give yourself time to adjust. Expect to slip up and praise yourself if you don’t. Remember fresh foods, low fat choices, whole grains and your desire to be healthy and thin.

5’ Drink lots of water. Water aids in the fat burning process and keeps cells hydrated.

6’ Avoid excesses. Sugars and salt need to be restricted to healthful levels.

7’ Watch your fat intake. Avoid trans fats, use olive, peanut, or canola oils. Trim meat. Include heart healthy omega 3’s.

8’ Exercise. Leave the car and walk if you can. Park at the wrong end of the lot, clime stairs, walk fido, play with your kids and keep moving. Join a gym; get an exercise buddy. Be consistent, realistic and patient and you will be successful!