Move More- Eat Less
Move More-Eat Less 11 Steps To Success
Summer is over and is bathing suit season, so why is now a good time to start a diet? Now is the best time to start a weight loss program for several reasons. First you are not tempted by all the summer barbecues and food. Vacations are over, but most important you are getting back into a routine. Having a daily routine gives you the best chance at making a plan and sticking to it. Here are 11 steps to help you be successful.
Number One: The biggest mistake people make when starting a weight loss program is they go gung-ho right out of the gate and start a program they have no way of being able to stick to. To be successful take it slow and plan ahead. Don’t ever just start a diet. Read up on different diets and find one that fits your lifestyle. You will want to make a list, you will want to fill your house with the foods on your program to help you avoid temptation. Decide how much weight you want to lose ahead of time. You want a goal to aim for. There are numerous weight charts on line. Go on and see what your weight should be for your height, gender and age group. Also see what your body mass index (BMI) is and what it should be. A couple of sites that can help is www.choosemyplate.gov. This site is put out by the department of Health and Human Services. It has all kinds of information to help you be successful with your weight loss. Remember though, don't just start a program plan ahead.
Number Two see your doctor. You may want to have a blood tests done before you start and then after you have lost the weight. I'm sure you will see a nice difference. Tell your doctor your plan and follow their advice. I’m sure your doctor will be thrilled to know you are choosing to lose weight and get healthy. Get a beginning weight from your doctor and ask to come back in six months to see how you are doing. Having to answer to your doctor is a good way to keep you honest and they can help you chart your progress.
Number Three keep a food diary. For the next two weeks keep a diary of what you eat on a daily basis. Pay attention to: What you are eating, When you are eating, Why you are eating, Where you are when you are eating. A food diary will give you an idea of what your natural eating habits are. Once you know when and where you consume most of your calories you can start making small adjustments that will make a big differences. Small changes will get you to your goal and it’s more likely to be permanent.
Number Four quit the guilt. Guilt serves no purpose in a successful weight loss program. You don’t need it and it doesn’t help you to lose more weight. Guilt only sets you up for failure. It’s actually counter- productive to a healthy lifestyle.
Number Five Get Moving!!!! Right now… today add ten minutes of movement into your daily schedule. What you do at work does not count. It has to be ten minutes that you are concentrating on just you. You can take a walk, do yoga, stretch, do Tae Bo. Whatever it is pick an activity to get yourself moving for at least ten minutes a day… every day!!! You can do more than ten minutes, but ten minutes is easy to add to your daily routine. Anyone can find an extra ten minutes a day and doing it every day will help make it a life-long habit.
Number Six stop mindless eating!!! How many potato chips did you just eat out of that bag? We all do it and mindless eating is the biggest cause of weight gain. Become aware of everything you put into your mouth from here on out. Read labels and understand what is in your food. Know what the package serving size is. Know what ingredients you are eating. You can’t change what you don’t acknowledge. Become mindful instead of mindless.
Number Seven get more fruits and vegetables into your diet. A balanced diet consists of eating at least two servings of fruit and three servings of vegetables a day. From now on make sure you have at least one serving of a fruit or vegetable with every meal. When you eat a sandwich put lettuce and tomato on it. Eat a piece of fruit or have fruit juice at breakfast. Have vegetables and dip for a snack. Have at least one vegetable with dinner. Make eating fruits and vegetables a healthy habit you adopt.
Number Eight eat a balanced diet. Don’t just eat. Feed your body. The more you become aware of what you put into your body the better prepared you are to make healthier food choices. Every day the body needs 2-3 servings of dairy, 2-3 servings of meat, 6-11 servings of breads & grains, 2-3 servings of fruits and 3-5 servings of vegetables to function healthily. Now that you know what’s in a balanced diet you can slowly make changes. You can still eat anything you want as long as you get the above portions into your daily food choices.
Number Nine instead of super size, down size. According to The Department of health and Human Services (choosemyplate.gov) a serving size is a "half cup" for women and "two thirds cup" for men. When you eat a balanced diet and follow the recommended serving sizes weight loss happens naturally. Remember a half cup is key!
Number Ten eat a more natural diet. Americans get on average twenty-two teaspoons of white sugar a day from prepackaged foods, twenty two teaspoons!!!! Once you start reading the labels on your food you will be better prepared to switch from additives to eating a more natural diet. Switch from packaged meats to fresh meats and buy more fresh fruits and vegetables instead of canned. Prepackaged foods are an unfortunately necessity in our society, but when you can buy fresh and cook fresh.
Number Eleven, if you stick to a program six days a week treat yourself and have an eating day once a week. If you have a party to attend, no problem use that day as your eating day. Want an ice cream sundae no problem save it for your eating day and buy a small sundae instead of a large. You are more likely to stick to a program if you give yourself some wiggle room.
If you plan ahead and make changes slowly you will find without really trying that the pounds will melt away. You will be more likely to stick to a program if you take it slow and steady. Find a plan that suits your lifestyle and don’t forget to reward yourself for a job well done.
I delve into each of these steps further in subsequent articles. I hope you will follow me.