As a Health & Lifestyle Educator & Coach, I often hear time and time again from people that have started a weight loss program on their own, but did not continue long enough to see their desired results. In some cases, they lose some or all of the weight, but are unable to keep it off and don’t know why. The question remains, how is that possible they say? There are no simple answers to any weight oriented question, for everyone is different. However, one thing is for certain and needs to be congratulated, these individuals have decided to leave the contemplation stage of change, they had an intention to make positive changes in their life, they then acted on it and then had a relapse. Meaning these individuals went back to their old ways of doing things and had some sort of negative self-talk creep in to tell them that what was being done was impossible, wrong or something along those lines and they believed it and stopped doing what they had set out to achieve. Their intentions fell by the waste side and they felt as if all was lost and can't be attained, but there is no truth in that defeated mentality talk and there is no time for a pity party.
You see, if you want something different, you are going to have to try something different, this is something I have to often remind myself, as well as my clients and strangers to adhere to lifestyle change. Instead of trying to diet for a short period of time; try to make lifestyle changes gradually that are reasonable and that are consistent, yet easy to stick with to so that you do not feel as though you are missing out on certain foods that you know you should not be indulging in, but do love. In 2018, let’s try something different when it comes to shedding some pounds. Let’s start off my thinking differently, instead of depriving your self of everything you love to lose weight; let's find alternatives, eat less, drink more water and exercise or take up a sport that will keep you active. Try having those things you love to eat on special occasions or once every other month or quarter, if you can handle it without setting yourself up for total failure. Commit to making a lifestyle change, not just some 1 to 3-month program and then you go back to where you were before you started. Set the goal to keep at it for 6 months and then a year so that things will feel more normal, instead of forced and so that you can see some serious differences. You must start some where and progress with new changes every week or month after implementing your new learning's.
In this blog/newsletter, I am going to give you 18 ways to lose weight and keep the weight off if you want to. The great thing is that you can put this into practice today; yes, right now with not too much effort. Read through all 18 and start with as little as 3, that you can begin with today and for the remainder of the week until you feel confident to add more. Here is your in, so jump on the band wagon with great cheer….. You Can Do It!
Drink more water. Hydration is the key to keeping bodily fluids such as blood flowing within the body. When the body is not properly hydrated, it is dehydrated and not functioning at its optimal level. Since our body is composed of mostly water 70%+ water is an imperative part of what is needed to sustain life’s functions. Water first thing in the morning helps to rev up the system so that elimination from previous meals can be release from the body. Make water your new drink of choice on this lifestyle change journey. Avoid sweet drinks other than those made from fresh juice. When out, ask for water, sparkling mineral water, water with lemon or lime, herbal or green tea. Organic lemons are usually sweet enough to suffice. As your habit’s change, so will your taste buds, you won’t even miss the sugar. If you must have a sweetener, try stevia, xylitol or maple syrup.
Keep a Diary of the foods you eat and how they make you feel for a month. The idea is to make you more conscious of what you are putting in your temple and how it is making you feel so you can decide to change or remain the same on what you know to be a fact of what some products are indeed doing to your body.
Eat only when you are hungry; not when you are stress. Get some water when you feel like you want to grab for some food. Or get like Bug's Bunny (What’s up doc?) and grab a carrot or some celery sticks to snack on.
Eat more legumes like lentils and quinoa for your protein instead of meat. Quinoa is so versatile; you can make just about anything from it; such pancakes, burgers and crumbles but if you are not feeling crafty (Try The Beyond Burger, from Beyond Meat, you won't regret it for it has just as much and in some cases more protein than a beef burger.) You will not be losing out on any of your protein consumption here.
Plan your meals before you go to a restaurant if you are able. Always get your dressing on the side; no-brainer you say, but you are in control of how much dressing is on that salad so don’t overdo it with carelessness.
Use Olive Oil and/or unrefined Sea Salt and Vinegar with Pepper if you like as dressing, instead of creamy dressings which are high in fat. Organic Apple Cider Vinegar (ACV) with mother is a great alternative dressing as well.
Stay away from cheese and mayonnaise for they are guaranteed to help the scale move in the opposite directions of your desires. If you are lactose intolerant stay away from dairy completely for it is a culprit for many allergies and some diseases.
Eat more grilled and baked foods vs. fried food. Limit your intake of fried foods to 0% - 10% of your diet, for there is no health benefits to fried foods; none. Fried foods wreak havoc on your liver. Live is your powerhouse organ that helps to circulate garbage out of your body.
Stop eating 2 hours before bed time. Give your food some time to digest before hitting the sack.
When out with friends order off the appetizer menu for your meal. If you feel that you can’t find anything on that menu that suites you. Order off of the main menu and take half home or share with someone in your group. You are not required to finish your entire plate just because; you are trying to make some lifestyle changes here and this one will go a long way.
At first sign of feeling full, stop eating. Don’t force yourself to take another bite, begin to drink some water that will soothe you and have you feel completely full; some herbal tea is helpful too.
Eat less bread. Simple carbohydrates are not bad, but white bread is not good and wheat bread is not fitting for all so limit your intake. If you had it every day before, now try once to three times a week. Cut back slowly if need be.
Have Sorbet instead of ice cream. If you want ice cream, try an alternative like So Delicious brand or better yet make your own.
Eat more fruits and vegetables, but especially those high in fiber. Fiber is essential to help move waste through and out of your body. Your new lifestyle program needs to be one that is high in fiber, we do not want you to keep too much toxins inside. If you are not going every day, you are indeed constipated and that can’t feel good at all. Eating a diet full of fiber will help with relief in days if not instantly
Limit your intake of chips and fast food places. (If you can’t see or pronounce the ingredients take caution.)
Eat most meals in a bowl so that you can gauge exactly how much food you are eating. If you feel the need to eat out and you are in NYC, I found this great place by the name of Field Good Chicken, that has food in a bowl. The restaurant is one of sustainability and the food is excellent and no you do not have to have chicken to be satisfied. Their Bueno Bowl is beyond delightful and the rice and beans are gluten free. It is a must try, you will not be disappointed no matter what eating program you are following.
Take a 30 to 45-minute walk 5 times a week and be consistent with this for a month if you really want to see some serious results. When you are ready and able make sure to jog and eventually run during the same time frame. As you progress in your lifestyle change journey, you will only get stronger and wiser in the process. If you are in a wheel chair, do a much as you can to move what you can at least 5x a week too.
Incorporate a live green drink into your life for one meal a day, at least 3 times a week. An apple, lemon with greens or a banana with greens (kale/parsley/spinach) are good enough to start you off on the right foot. Add some Moringa for it is full of vitamins, minerals and protein.
Bonus* If you are having trouble developing or following a plan, seek out help from a knowledgeable Health Practitioner. Once you decide to commit to a lifestyle change for the betterment of your total health, obtain clearance from your Physician and then contact, consult and hire a Certified/Licensed (Personal Trainer, Health Coach, Nutritionist, Registered Dietitian, etc) someone who can educate you, listen to you and help you devise a plan and then hold you accountable to staying the path to obtain your set-out goals. This is not the time to wear your feeling on your sleeves; it is the time to start improving your overall health today for you have put it off long enough. Seeking an Health & Wellness or Lifestyle Coach/Educator or a Personal Trainer or a Behavior Change Specialist Professional, send a message via the contact us page on this website, all messages are kept confidential or call (929) 35-CLEAR and leave a voice message letting us know the best time to converse with you.
Try some of these tips out for starters and watch how you will see a difference in as little as a week. If you lose just 1 to 2 lbs in 1 week using three, most, or all of the suggestions listed; you are on your way to making lifestyle changes you can be proud of for the long haul. Life is too short, so live it happy, healthy and vibrantly; you will see how your shifts in your thinking, attitude, along with these lifestyle changes will help you to decrease your pant(s) size and increase your energy and consciousness.
Physical Activity Disclaimer:
*Always check with your Physician before starting any physical activity program. Starting a new program at a level/speed that you are not familiar with, can be a detriment to your set out goals if you are not in the right state emotionally, mentally and or physically.