Tuesday, June 22, 2010

Tips for Healthy Weight Loss

1. Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese. And when you garnish low-fat crackers or low-fat ice cream with your favorite toppers, who notices the missing calories? WTW recommends shopping for light sour cream, mayonnaise, and salad dressings; less-sugar preserves; and unsweetened frozen fruit.And lighten up by switching to water, and less of diet soda, Love low-cal drinks? Try slowly weaning off of them. AVOID ASPARTAME AND PHYNALALINE.


2. Share and Share Alike
With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate. "When you go out, share a meal” "When people come in together they're more apt to encourage one another." They are more likely to stick with it. I will be your support buddy. Sign up for text, emails, and join Walk the Walk Group on Facebook. Email: mobimed@bellsouth.net

3. Forget About Working Out
If the word "exercise" inspires you to creative avoidance, then avoid it. The trick to enjoying a workout is to "never call it working out".

4. Add, Don't Subtract
Try adding foods to your diet instead of subtracting them. Go for healthy goodies like fresh fruit and garden-crisp veggies. And be sure to select things you love, like deep-red cherries or crunchy snow peas. Then slip those favorite fruits into your bag lunch, your breakfast
cereal, and your afternoon snack; add the veggies into stews and sauces, and as a complement to lean meals. Focus on these delicious additions and you just may find yourself subtracting a junk food standby simply because you're enjoying your new, healthier favorites. Adding color to your diet is a great way to get in antioxidants that fight fat cells.

5. Go Walk-About
Healthier meals, the support of a partner, and walking w
ere all key factors in weight loss.
· Do your own grocery shopping go around the entire grocery store parameter twice before you put anything in your buggy, advance up, zig zag through to spice it up, main point is to just move.
· Trade your power mower for a push version.
· Park your car at the back of the lot.
· Sweep the drive instead of using a leaf-blower.
· Hike the mall, being sure to hit all the levels.
· Take the stairs every chance you get.
· Enjoy a post-dinner stroll, join a walking club (Walk the Walk meets Saturdays at 7am) and any other times 1:1 basis.


6. Tune In, Tone Up
As part of its Go Red for Women campaign, the American Heart Association (AHA) recommends toning up while you tune in to your favorite TV shows. There are lots of ways to do this, "dance to the music" when you tune in to programs "like American Idol or your favorite music show," or "your cardio
boxing while watching The Apprentice." Slip in a little strength training by lifting sodas instead of drinking them. "Use those cans or bottles as hand weights for bicep curls," Or do triceps dips from the edge of the couch. It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor. Or just walk in place in front of the TV when shows are on. Break during commercials on mute to avoid food commercials and reflect on how good you are going feel.

7. Eating Out
It's so tempting to grab a restaurant meal for lunch. But if the maƮtre d' knows your name, you may be packing on more pounds than you realize. Realize just how many calories are coming from those high-caliber -- and high-fat -- lunches out. "Just just say no," and if you can't say no to every business lunch, try saying yes to wiser choices, like grilled chicken, roasted summer vegetables, or an appetizer as an entree. Tell the waiter you are on a diet and to not bring bread or chips and salsa to the table upfront. Tell him or her their tip depends on them holding you accountable.

8. Size Matters
Eating less without feeling denied is as close as your dinnerware. "A lot of eating is psychological," While a small portion served on a large plate can leave you craving more, a smaller plate gives the visual cue that you already have more. Basically "you're tricking yourself into being satisfied with less," "You simply won't put as much food on a smaller plate." And don't forget smaller bowls, cups, and spoons. Try savoring a bowl of ice cream with a baby
spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

9. Get Involved
When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. "When I'm not busy, I eat more than I need” Answer: take a break from the magazines and TV shows that so often showcase tempting treats, and get occupied with things that have nothing to do with food. For some, that might mean becoming involved with local politics, discovering crafts
(hint hint) on Tuesday nights, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, organize a hike, or take a class, paint your fingernails or toes. Give yourself a facial. Call a buddy. Meet regularly at Church. Come to Walk the Walk to meet with God. The key: have a life outside of weight loss.

10. Lose It Today, Keep It Off Tomorrow
Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off can be easier than taking it off. That's the result reported by The National Weight Control Registry. In a study of 784 people who had all lost and kept off at least 30 pounds, nearly half -- 42% -- reported that maintaining their weight loss was easier than the loss itself.
So if you crave the results reported by these successful "losers" -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success. Track your progress so when you know when you are creeping up the scales and DO SOMETHING about that! Be proactive.

By you becoming healthy, you will be an example for others as well as others in your family. You may be the inspiration behind them choosing to get healthy. Don’t you want this for your loved ones? God loves you so much that He gave His son Jesus for you. He loves us that much! I know we love our families, so don’t we love them enough to be positive role models and help them to develop good eating habits?


~ Courtesy of Danyelle Carroll