Losing weight, gaining weight or maintaining a healthy weight doesn't have to be a difficult task. If you are willing learn to eat healthy and exercise regularly, you can train your body to accept a healthier "way of life."
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Here is a simple 5 step plan that can help you 1. Get into a Healthy Eating Mind-set: If you are going to lose weight or gain weight you MUST believe that you can do it. If you are discouraged, you will not be able to do it. You must think, I CAN LOSE WEIGHT. I WILL LOSE WEIGHT. I WILL GET HEALTHY STARTING RIGHT NOW! This may seem a little over the top - but it's not. You need to get yourself into a healthy mind-set. You need to give yourself positive reinforcement and pump yourself up. If you feel you need some help to get into a healthy mind-set, just remember it is not a weakness to admit that you need help. You may need the help of a trained professional (a doctor, a dietician, a personal trainer) or simply a support network of friendly people. If you have tried to do it on your own and have failed, then it is time to get the help that you need - start with your family physician. Your support network can be composed of people that are available for you to talk to. They should be positive people and they should believe in YOU. |
Motivation to lose weight or get healthier is going to be
completely
up to you! Whether you are just trying to lose a few pounds to go to
your high school class reunion or you are trying to lose fifty pounds so
that
you can
be a healthy person and play with your children... You need
to find a
motivation.
Once you have a motivation, set attainable goals.
Set goals that you know you can achieve.
In other words, don't try to lose five pounds in one week.
One or two pounds per week is a small, attainable goal.
Also, plan to reward yourself when you've reached your
goal. For
instance, if your motivation is to shed ten pounds to go to your
class
reunion, then reward yourself with a new outfit to wear to the reunion.
Or, if your motivation is to lose 50 pounds so that you will feel healthier,
plan one fun day going to an amusement park when you've reached your
goal
weight.
Take little steps. Motivate yourself using rewards every step of
the way.
Set goals and rewards. For instance, "When I lose 5 lbs., I will
reward
myself with a new pair of shoes."
Set your own rewards based on what you really, really
want.
Follow through - don't just say you will reward yourself and then
conveniently forget because there are more important things to buy
or do - GO
THROUGH WITH YOUR REWARD PLAN.
You may want to consider the healthy "food pyramid"
the US government
has provided for us. This plan works! So don't be afraid to
use it. It's simple,
too. If you are an adult, each day you should have the
following allotment:
a. Fats, Oils and Sweets - use sparingly.
b. Milk, Yogurt, Cheese - 2 to 3 servings.
c. Meat, Poultry, Fish, Dry Beans, Nuts, Eggs - 2 to 3 servings.
d. Vegetables - 3 to 5 servings.
e. Fruits - 2 to 3 servings.
f. Grains, Bread, Cereal, Rice, Pasta - 6 to 11 servings.
6 to 11 servings is a wide range. The amount of servings you
need per day
will be based on your daily activity and special needs:
A breast-feeding mother will need the highest amounts - 3
servings of milk
and cheese, 3 servings of meat.
A middle aged woman who has a desk job will probably need the
lower
servings suggested - 6 servings of the grain/bread group, 2 servings of
meat.
6 servings of grains may seem like a lot of food - but - you
must be careful
on the serving size. A pasta meal at a restaurant may equal 6
servings of pasta.
Watching the amount of food is as important as the kinds of
food.
Serving sizes follow:
milk group - - 1 cup 2%, 1 cup yogurt, 1 1/2 oz of cheese
meat group -- 2-3 oz. of meat, 1/2 cup cooked dry beans,
vegetable group -- 1/2 cup of cooked or raw cut up, 1 cup raw leafy
fruit group -- medium sized piece of fruit or 1/2 cup cut up, 3/4 cup
of juice
grain group -- a serving is 1/2 cup of cooked pasta or rice,
1 slice of bread, 1
oz. dry cereal.
Do not assume that the serving sizes on packaged products are
the
same as the above. Use common sense. Be honest with yourself
about serving
sizes.
Here is a cool visual chart that makes for great printing. Print
it out
and tack it up on your refrigerator:
http://www.nutricounter.com/articles/pyramid.htm
You don't need to run a marathon every day in order to get
exercise.
There are little ways that you can get the exercise you need
everyday.
Here are some suggestions - choose at least one of these and do
it
everyday or at least three times a week. I guarantee that after a couple
months - if you don't get your exercise, you will MISS it!
a. Take the stairs instead of the elevator.
b. Park the farthest away spot from the store every time you go.
c. Take a 30 minute walk everyday. (This is the one that I do -
I love my walk, if I don't get my walk, I really feel at a loss -
and I am definitely NOT an exercise fanatic, but I never miss my
walking even on vacation - and I feel GREAT because of it.)
d. Take an aerobics class or a dance class. (Do you have a partner?
Take ballroom dancing! Not only will you get some exercise, you will
also learn a useful, fun skill.)
e. Get off the subway or bus stop one stop before where you normally
get off and walk the rest of the way home.
f. Decide to take up a sport like Tennis, Racquetball, or even join a
Softball team. Check out your community athletic center or the YMCA
for sports that you think you might like to participate in. Swimming is an
especially cool work out in the summer!
g. Buy a work out video and commit to working out 20 minutes a day
at least three times a week.
h. There are some awesome workout programs for free on the internet.
There's a few here if you look around: http://magazines.ivillage.com/goodhousekeeping/diet
(I like the free ones I can do at home. Who needs to be embarrassed
by doing any of those exercises in public!?)
a. Support Network -
In the first part of the plan, we discussed a support network.
This network may
be made up of health professionals or simply
a group of family or friends that
you can talk to. They are positive
people that will help you over the rough
spots.
b. Healthy Eating Guide -
You need to know the right balance of foods to eat. Use our
food pyramid
here: http://www.nutricounter.com/articles/pyramid.htm
This pyramid is taken from the US Government Recommended
Daily
Allowances. If you join any type of Diet plan, they all have their
individual
ways of keeping track of your calories or nutritional intake.
Some are similar
to the Food Pyramid, some are not. Just remember
that moderation, portion size,
and exercise should ALWAYS be
considered with any plan
you choose.
c. Nutritional Counting Device -
There is really no better tool available no matter what your
choice of
health program than the NutriCounter. Make your healthy diet fun!
The
NutriCounter can help you keep track of your daily eating habits,
it's a
wonderful way to get into a routine and stay healthy.
Click HERE for more info on the NutriCounter.
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