Usually by spring, many of us have fallen short of our New Years Resolutions. Our good intentions take a back seat to our busy lives, stress, and multiple temptations. It's now time to get back on track and begin your journey to a better you!
1. Look for foods with the least amount of ingredients-
It's plain and simple--we eat too many processed foods. The key is getting back to foods in their most natural state. This will help insure that we are getting the most vitamins and minerals, as well as key nutrients like fiber. When looking at food labels, compare products and pick those with the fewest number of ingredients. Also, make sure that you understand the ingredients. If it sounds like you are reading an experiment from a chemistry class, then stay away from that food.
2. Get up and move-
For most people, exercise is the hardest thing to keep consistent. It's easy to get away from an exercise routine when it's too cold outside, your kids are sick, or when you have to put in long hours at the office. But the key to weight loss is getting movement often throughout the day. Park farther away, take the stairs, drive less, dance in your living room--it really doesn't matter, as long as you get up and move. Active movement, along with an exercise routine, will help keep your metabolism moving in the right direction.
3. Eat colorful foods-
When picking foods in the produce section, think color! It's important to get a variety of foods in your diet and by varying the color of fruits and vegetables you eat, you will gain important vitamins and minerals. There are a rainbow of choices in your fresh produce aisle and, to be cost efficient, you can pick frozen fruits and vegetables when fresh is not in season.
4. Cook at home-
When there are healthy, nutritious meals available at home you are more likely to skip the fast food counter. Invest in a couple of good cookbooks, or check some out at your local library and get cooking. You can control the ingredients and portions when you prepare food from home. Homemade foods taste better and are usually lower in sodium and fat. If time is an issue, use a crock-pot or prepare large portions of stews, soups and casseroles during a day off.
5. Use meat as a side dish
You may feel that your whole meal revolves around your meat. A serving of meat for most people is about 3-4 ounces, or about the size of your computer mouse. It's important to re-think your meal and use meat as a side dish and focusing on loading your plate with more lower calorie vegetables. Since meats are the most expensive items in your grocery cart, by eating smaller portions you will save money and lose weight!
6. Use smaller plates-
We live in a society where we super-size everything. We want more food for less money. This has contributed to our growing waistlines as well as our need for large portions. The best way to remedy this is to use a smaller plate. You will trick your brain in to thinking your plate is full by arranging your food choices on a smaller salad plate and in return you will eat less.
7. Pack your lunch and snacks-
If you are able to cook at home, make extras to pack for your lunch. A leftover bowl or chili or stew can be satisfying and by pairing it some fresh fruit and a yogurt, you will feel full and energized throughout the day. This is also a great way to control portion sizes and keep you away from high calorie deli sandwiches and fast food lines. Don't forget to pack snacks. It's important to plan out nutrient-dense snacks to keep with you, like almonds, veggies dipped in hummus, or string cheese.
8. Drink plenty of water-
Water will give you the extra energy you need and help control mindless eating. If you tend to eat in response to stress or boredom, try drinking a glass of water. By doing this simple task, you will fill your stomach and trick your brain into thinking it's full. If you are still hungry after 20 minutes, you probably are truly hungry and should eat a snack.
9. Skip dieting-
Although fad diets are tempting, most often they are unrealistic. When we hear of a new diet, we may run out and buy the next diet book only to be disappointed when we fail or fall short. When making weight loss goals, think of how losing weight will impact your health, and how much better you will feel once you lose the weight. Don't make unrealistic expectations for yourself and don't try to lose weight just for some special occasion. Make goals that you will want to keep forever!
10. Get your zzzzz's-
Most of us wouldn't think that lack of sleep may contribute to weight gain, but it can. It's important to aim for 7-8 hours of sleep each night. If you are having difficulties sleeping, try winding down with a hot bath or cup of tea in the evening. Also, make sure you are not exercising too late at night or that you are playing on the computer too close to bedtime. These activities can lead to stimulation instead of relaxation.
No comments:
Post a Comment