>Taking the first step toward an effective change:
When it comes to lifestyle changes, managing your body through diet and exercise are more important than what the scale may say. A good tip is to stop weighing yourself everyday. You need to begin a healthier path overall, not just with the scale. Look at yourself in a full length mirror to get the overall look of yourself. Is it pleasing to you? You may also want to concentrate on losing some inches or fat. There are fat calculators on the market that you can purchase for a small price. You can also get measured at a gym, and then keep track of your results at home. Sometimes exercise helps more with the inches and the overall wellness feelings. And that is a great thing to look forward to. Another measurement is how your clothes look and feel. Are you wearing a smaller size, but not lighter on the scale? Well, that is another indicator of a smaller you!
Here are some tips from Jeanne Jones, who wrote: Eating Smart: ABCs of the New Food Literacy:
1. Put your weight loss on a gradual, safe loss. A loss of 1-2 pounds a week is safe.
2. Reduce your stress. It is now known that stress can stop you from losing weight. Plan your relaxation. Even if it just a few minutes each day to take the time to meditate or take a walk. Do something every day that helps with stress.
3. Get enough rest. Studies have shown that the sleep deprived seem to hold onto excess weight.Also, if you eat better quality foods- you will sleep better. Put more good protein ( soy, lean meats and fish) grains, fruits and veggies into your diet. Skip the red meats.
4. Never skip breakfast. This sets you up for failure in the wellness department. You need to start your day with some fuel. Try some oats or bran cereals. If you have little time in the morning, find a protein bar that have at least 10 grams of protein to hold you over to lunch time. But if you do have time, eat a good breakfast with whole grains, toast, and fruit.
5. Stop eating when you are no longer hungry. Many people do not realize that they are no longer hungry. After a meal, sit and think for a few minutes on how full you feel. Do not eat until you have an uncomfortable full feeling.
6. Exercise Can be fun: Experiment with different types of exercise and find something that you truly enjoy. That will be the activity that will help you stay healthy and well!
To sum it up:
Eat 5 times as many carbohydrates as protein in your diet.
Remember that the good carbs are: Fruits, veggies, and grains.
Limit simple sugars such as cookies, cakes
Instead of deep fried foods: Saute, steam and bake your foods.
Limit your consumption of fat, trim all meat that has visible fat.
Drink 8 glasses of water every day. Remember to drink after
workouts. Water, tea, and protein shakes all count as fluids, and you need them!
Consume alcoholic beverages in moderation along with carbonated beverages
Get enough exercise
And smile!! The smile part is extremely important to managing your body better. You need to focus on staying positive and centered in order to be successful in any life goal.
Taken in part from: Jones, J ( (1992) Eating Smart: ABCs of The New Food Literacy. New York, NY.,