Lose weight the slow but simple way...
If you're like me, ...
How many times have you gone on a diet only to gain the weight right back when it’s over?
Dieting almost always leads to some weight loss, but it doesn’t always last. In the end, the hunger pains, deprivation, hard work, and possibly a lot of money were all for nothing.
Diet and exercise are the best ways to lose weight, but if you’re not willing to make lasting lifestyle changes, the weight loss will only be temporary.
For those looking to lose weight and who are tired of fad diets, don't even use the word "DIET".
"Diets" set us up to fail. Instead, making a few important changes to the way you think about eating to lead to fat loss will impact your health and your lifestyle more than anything.
A turning point for many people is to re-train their brain.
From this point forward, EAT and MOVE like a FIT, HEALTHY PERSON.
Change your thinking, don't go 'on a diet'.
When you make lifestyle changes, you may not lose fat as fast, but what you do lose will be gone for good.
7 Changes to Incorporate:
RE-TRAIN YOUR BRAIN Into YOUR New Life!
Change 1: Be Mindful
Pay attention to your body. It’ll tell you when you’re full and when you’re hungry. Eat slowly and savor each bite. Rushing through meals, eating in front of the television, or letting your eyes decide if you’re hungry, all lead to overeating. The moment you feel full, clear the table and put the food away so you’re not tempted to reach for another serving. If it helps, set a timer for 20 minutes. Then slowly eat for that long but no longer.
Change 2: Get More Sleep
In general, if you sleep less than seven hours at night, you’ll be hungrier the next day. Sleep is regenerative to your body and helps to regulate your metabolism. In addition, when you sleep you can’t eat more calories. Fewer hours in your day means less time spent eating.
Change 3: Switch Dishes
Chances are, if you’re trying to lose weight, you’re eating more than you should. A simple way to eat proper portions is to use a smaller plate. Fill a salad plate rather than a dinner plate, and you’ll easily skim 100–200 calories a day from your diet.
You can also drink fewer calories by replacing your short, fat tumbler with a tall, skinny glass when you’re drinking juice, soda, or alcohol. Your eyes play tricks, and you think a shorter glass means less volume, but it’s not always the case.
Change 4: Eat At Home
When you control the ingredients in your food, it’s much easier to eat healthily. Make a repertoire of simple, quick, low-calorie recipes and keep the ingredients on hand so you’re not tempted to grab fast food.
On special occasions, when you do eat out, avoid all-you-can-eat buffet restaurants, split an entre with a friend, or place half of your food in a to-go box before you start eating your meal. Eat less by ordering off the kids’ menu or eating an appetizer for your main dish.
Change 5: Brush or Chew
Cut back on snacking by brushing your teeth after each meal. With clean, minty teeth you’ll be less likely to give in to snack foods. And chew gum between meals to keep your mouth busy—especially during those times when mindless eating is a temptation (at a party, browsing the Internet, or watching TV).
Change 6: Move More
Add physical activity to your daily routine to burn more calories and maintain a healthy weight. So, get off the couch or up from your desk regularly and move around. Take a walk on your lunch break, choose the stairs rather than the elevator, pace the floor while talking on the phone, or work in the yard. Wear a pedometer for extra motivation to get your 10,000 steps a day. Small changes can make a big difference in your weight-loss efforts.
Change 7: Make Simple Diet Changes
Health is your goal. To get there, you’ve got to eat fruits, vegetables, whole grains, and lean protein. Include a source of fiber and protein at each meal and snack to provide lasting energy that fills you up.
When possible, switch to low-fat or light versions of your foods to save on calories. This goes for mayonnaise, sour cream, yogurt, cheese, milk, and salad dressing. Combining these lighter versions of foods with other ingredients will save on calories and hopefully, even though it may taste a little less rich, you’ll enjoy the difference and know it is better for your waistline and your heart!
THINK, ACT, EAT and MOVE LIKE A FIT, HEALTHY PERSON.
Behave as if you're ALREADY the person you want to be and your mind will support your changes.
If you continue to behave as you always have, your mind will support that choice as well.
(Be The Change:
See yourself as having already achieved the fitness level and size you strive to be)
Will you begin to make some of the changes listed above on your own?
Please share the first step you'll begin to do below in the comments. By posting your efforts, you'll keep yourself accountable AND inspire us too!
Does it seem too overwhelming to do this on your own?
I'm happy to help you if you want my support on getting a fitness, nutrition or lifestyle program set up.
Just give us a call at 415-921-1290 or fill in the Wellness Consultation form below, and we'll chat about what you need.
~ Irene Diamond
CEO, Director of DWC
Exercise Specialist
