Wednesday, November 30, 2011

Lasting Changes, Lasting Weight Loss

Some people think that it is hard to lose weight. According to the research, it really isn't out of reach. Most people, if they put a little effort into it, can lose weight just fine. The hard part is keeping the weight off. Why is it so hard? There are probably a lot of reasons, but I would say the biggest issue is that people do not make lifestyle changes. By that, I mean that most people make changes to lose weight and don't see those changes as permanent. Folks, you have to make permanent changes in order to permanently change your body.

So now you might be thinking that it is a little too daunting to make lifestyle changes that last forever. Don't get bogged down by the huge number of pounds you want to lose, the many things about your diet that need to change, and the time you will have to spend exercising. Start thinking about ONE thing you can do TODAY that you're pretty sure you can live with. Just keep working on that ONE thing until you feel ready to try another thing.

Yes, this process may be a little slow. Ask yourself this, "Do I want to lose a bunch of weight fast and then gain it all back 6 months later because I can't continue the radical diet and exercise, or do I want to take my time and be a new me forever?"

Don't wait for the New Year to make a resolution. New Year's resolutions were meant to be broken. If you're serious, just start now. You'll need to find the right thing for YOU to start with, but here are some ideas for getting started:

1. Walk for 15 minutes during my lunch break every day that I work.
2. Take the stairs every day at work.
3. Start wearing a pedometer at least 3 days per week and aim for 10,000 steps.
4. Start each day with a healthy breakfast.
5. Add more fruit to my diet.
6. Add more vegetables to my diet.
7. Every time I dine at a restaurant, box half of my meal before I start eating.
8. Reduce my sugary sodas, fruit juices, sports drinks by one, each day.
9. Switch to 100% whole grain bread.
10. Replace one fried meal each week with something grilled, baked, or broiled.

What are you going to change TODAY?

Friday, November 25, 2011

Don't Forget your Fruits and Vegetables

If you have ever tried to lose weight but felt like you were hungry all the time and unable to eat much volume of food, this post may be for you. Eat more fruits and vegetables. Yes, it really can be that simple. Most Americans get far too few fruits and vegetables in their diet.

Because fruits and vegetables are low in calories but provide a lot of bulk in your stomach, they can really help to keep your hands out of the cookie jar. least lower the occurrences of your hand entering the cookie jar! You can really eat a large volume of fruits and vegetables before the calories start adding up to much of anything. So, before all of those holiday parties and meals this season, consider loading up on some fruits and vegetables. I think you will really be surprised at how much less high-fat, high-sugar foods you will allow to cross your lips.

A diet lacking in fruits and vegetables is really a tragedy because it puts a person at a much higher risk for heart disease, diabetes, cancer, and other chronic illnesses. Fruits and vegetables are packed with nutrients and phytochemicals that just can't be reproduced in a pill form. That's right, taking a daily vitamin may help to replenish some of the lacking nutrients in your diet, but it will never come close to replacing all of the nutrients. Vitamins also do not produce the same protective effect from chronic diseases that fruits and vegetables offer.

So go ahead and stock your refrigerator full of your favorite fruits and vegetables. Keep a bag of apples in your car, carrots on your desk, and leave yourself a note to grab fruits and vegetables first!