You know you have to do something, but you aren’t sure where to begin.
Here are a few tips to get you started:
· I believe anyone can lose weight by just controlling their portions. Our nation is overfed and undernourished. You are probably eating more than your body needs, and not getting the proper nutrients so your body can operate at its peak efficiency. Restaurants tend to serve much larger proportions that what’s required, and we feel the need to eat it all! Start ordering one meal and split it with someone. Cutting back on portions will make a huge difference. Also, eat slower! Pay attention to when you are full; you will eat less and feel much better.
· I am a believer in moderation in all aspects of eating. Just as I mentioned portion control, when you are cutting back don’t eat something that just doesn’t taste that good. If I have a dessert, it has to be REALLY good for me to eat the whole thing. If I take a bite and it’s not, I don’t eat the rest. On the other hand, if you constantly deprive yourself of all the things you love, you won’t maintain a routine. Try to think about this as a lifestyle change, not a diet. Just practice moderation in all aspects of eating and eat the good stuff in moderation!
· Drink more water than you think possible. Our bodies are made up of 85% water and we need to replenish it. I use a large cup with a lid and straw (the kind you can buy at numerous stores) and fill it up several times a day. I try to ingest water as often as I can and when I see my cup empty, I fill it up again.
· I LOVE Coke (or should I say Coca Cola!). I have times when I treat myself by drinking one a day at lunch; I do drink Coke Zero to eliminate the sugar. However, pop (or soda as they say in some parts of the country) causes inflammation and other issues. So, eliminating it altogether is a good thing. I go through periods where I start wanting it, and start drinking it again for awhile. I then always pull back and stop drinking it altogether for months at a time. I find when I don’t drink pop, I am less apt to eat sweets. Sweets make you crave more sweets. All in all, it’s probably best to eliminate pop completely if you can.
· Try your best to limit carbs and fatty foods, not eliminate them. I have seen people lose weight by eliminating carbs, but they gain it back as soon as they reintroduce carbs back into their diet. Think about good food selections; increase your intake of vegetables and lean proteins and reduce sugar as much as you can. Try to stay away from processed foods, too, that are high in sodium. Salt is not an enemy, but paying attention to sodium content is important. Follow labels; a rule of thumb a trainer gave me was keep the sugars below 7 and sodium below 100.
· Take daily vitamins to supplement your diet. Foods are not the same as they used to be. Many foods are genetically modified and do not contain the same nutrients they once did. Supplementation can give your body what it is lacking in your diet, but important to your body.
Now, let’s talk about exercise! Everyone’s favorite subject! I was NOT an exerciser until about 12 years ago, when I was in my early 40’s. I was always active and played softball until my mid-30’s but was not an“exerciser”. That changed when a good friend of mine, Liz, convinced me to start running. Our routine became a morning run every day at 5:45 am. We ran in all kinds of weather, darkness, and freezing cold temperatures. Having a buddy was HUGE for me. I knew she would be in my driveway at 5:45 and I was not going to roll over and go back to sleep with her waiting for me. I happen to be much better in the morning so that routine worked for me.
Find a time of day that you can CONSISTENTLY commit to. Make it part of your routine and don’t let other things get in the way of you fulfilling that commitment. Your ability to fit in 30 minutes of exercise at least 5 days a week is what is going to have an impact on your life, so schedule it just like you would anything else. When I started running, I used to challenge myself to get to the next driveway, and then I would walk a few driveways and run again driveway to driveway. I just kept increasing my running distance each time until I could run the whole 4 miles.
Exercise improves your attitude, makes you feel stronger and certainly improves your health. You will feel proud of yourself for making this lifestyle change and for fulfilling the commitment to your health. Just picture yourself six months from now looking and feeling better with more energy than ever! It will feel so good!
Good luck! Let me know if you are brave enough to begin a routine! I would love to share in your success and accomplishments!
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