Nearly every day I hear people saying weight loss isn't as easy as when they were younger. I got to really thinking about this and think I might have some insight. It's easy for us to blame hormones, medications and age, and granted, these do all play a role. However, might it all be in our approach? I remember simply cutting out soda for a week and dropping some pounds. And when you're in your 20's it doesn't really matter so much. But did I learn how to change my behavior? Not in the least. Once it was off, I could get away with going back to my old habits until they snuck up on me once again. This mentality carries over into dieting. Once we're successful, we lose our way once again. Maybe our bodies are simply saying once and for all, "I'm sick of this!". So how can we modify our behaviors for life in simple, permanent ways?
I'm going to give simple lifestyle tips from now until the beginning of summer to make easy edits in our lifestyles and way of thinking and hopefully these will become our healthy habits, fixtures of our lives. So here are a few things to keep in mind along the way:
- Take your measurements now. Bust, waist, hip, thigh, all at the biggest parts. It may be brutal, but think of how awesome it will be to track over time.
- Keep a food journal. This is an absolute must for mindful eating. Record everything. Get a baseline for how many calories you are currently consuming per day by using free websites. Just find your favorite one and get comfy.
- Be patient with yourself! Permanent habits take time to develop.
- Give yourself a break. Take one day per week to do something great for yourself. Relax with a good book, take a nap, get a pedicure, etc.
- Remember that weight loss is a big giant math equation. The more you consume, the more you have to burn in order to maintain your weight. Be reasonable, of course, but thinking about it as a math problem takes some of the mystery away, doesn't it? Refer to our "Discussion" tab on our Facebook Fan page to see how much you should be consuming per day.
- Don't obsess over the scale. I always tell people to check in once a week. Remember, muscle weighs more than fat, so the first 2-4 weeks of any program, your scale may go up before it goes down. It's not just about the number. It's about the journey.
- ALWAYS check with your health care provider to make sure you are healthy enough for any fitness and/or meal plan. Consider any special needs in your daily intake of food, beverage, and activity modification.
- Find your support system. Maybe it's here with this blog, maybe it's your significant other, child, workmates, etc. Establish that NOW, and make sure you will be held accountable.
- Plan rewards that are not food related. So many times when we have a great workout, we want to celebrate with that slab of cheesecake and 2 liter bottle of soda. Think outside the box, plan your rewards ahead of time and make sure they are fitting in to your wholesome lifestyle and outlook.
- Set your long-term goal for 6/21/11 (first day of summer). What does "HOT BY SUMMER" mean for you? Now work to establish reasonable goals to get there. Remember, healthy weight loss is generally 1-2 pounds per week, so don't create a plan that is not realistic.
I love the "Hot by Summer" plan that was emailed to me. It's odd how something so simple that we've been told all along ("Eat your vegetables!") is so effective. It leaves less room for processed food and really cuts the cravings.
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