If you’ve been on the diet roller coaster ride, you know any weight you lose quickly with crash diets, powders and potions will come back with a vengeance when you return to normal eating. That’s how the body works. With crazy diets, you lose water weight and lower your metabolism.
The secret to weight loss, that the diet industry doesn’t want you to know, is that there is no big secret. Successful weight loss is about balance, variety and moderation. Set realistic goals and make small changes. Any diet that eliminates food groups such as the high protein diet is unbalanced, unhealthy and not a long term solution. And why would you need expensive concoctions to be healthy? Save your money!
You can lose weight safely and naturally. Find a way to cut back 500 calories per day and you will lose one pound per week. One pound equals 3500 calories—and this is the reason it makes absolutely no sense when you hear claims that you will “Lose ten pounds in a week” and other nonsense.
Losing one pound per week may not seem like much especially if you have, say, twenty or more pounds to lose. But one pound per week is reasonable and safe and you won’t deprive yourself of foods you love. Think of the tortoise and the hare story.
Here are some simple ways to cut back calories:
• Put a thinner spread of butter on your bread and save 100 calories per tablespoon.
• Use tomato based sauces instead of heavy cream and cheese sauces.
• Snack on fruit instead of a chocolate bar for 200 calories.
• Munch on dry cereal or fruit instead of potato chips and cookies.
• Try herbal teas and water instead of pop for 150 calories per glass.
• Trim excess fat from meat and remove chicken skin before cooking.
• Use low fat cooking methods instead of frying.
Here’s the best way I know to lose weight: write down what you eat. Count the naucho chips you munch on while preparing dinner. Write down that you ate a brownie or two at the meeting today (which by the way will cancel out an hour of walking).
When you write it all down, you identify triggers such as boredom or stress that can lead to overeating. Don’t starve yourself. Eat three meals per day with two healthy snacks. Have your treats but know when to stop. Eat more real and unprocessed foods without added salt, sugar and fat. Eat fresh fruits and vegetables, whole grains, beans, nuts, lean meats and fresh fish. Eat when you are relaxed. Eat a little less than you think you need.
If you add physical activity to your day you can lose more weight. Regular physical exercise will get you in shape and give you more energy. Exercise should be fun and easily fit into your life. Be consistent so it becomes a habit and something you look forward to. Get together with a friend to stay motivated. Cardiovascular exercise such as walking, running, biking and swimming will strengthen the heart and lungs and burn about 250 calories per half hour.
Resistance exercise with weights, tubing and practicing Yoga will strengthen the joints and add muscle to your body. Muscle burns fat and makes you look lean and toned. After a couple of months and an increase of three pounds of muscle to your body, you will burn an extra 150 calories per day even at rest.
Regular exercise makes you feel good. It releases endorphins in the body that give you a good feeling. When we feel good about ourselves, it’s easier to do without that second piece of carrot cake or bowl of heavenly hash ice cream.
If you have been struggling with weight loss, get started today to make small changes in your life. And write it down. I am at a comfortable weight and I still write everything down that I eat. It’s a habit to keep me on track—not just for weight loss but to make sure I eat well.
Don’t buy into fad diets and gimmicks like potions and concoctions that promise miracles. You don’t need that crap to be healthy, fit and happy. Save your money.
Be positive. Believe in yourself. Eat healthy real foods. Write it down (did I say that already?). Start today.
Be well.
Chrissy
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