Almost two-thirds of American adults are overweight or obese. That’s a pretty scary statistic.We, as a nation, are fat and getting Fatter!!!But the truth is—this doesn’t have to be true and it doesn’t have to be true for YOU.Even if you have always battled extra pounds—there is hope.
Losing weight and keeping it off CAN be done—I’ve seen it done. The main ingredient in success is knowing what you really want to accomplish. Determining your ultimate goal and deciding that you WILL achieve it is the first step.
Here are some tips to lasting weight loss:
Calories DO count—It’s a fact. Our bodies use the calories we consume as the fuel for our daily activities, so we need to eat. But, eating more calories per day than we burn leads to stored fat. The key is to burn more calories than we eat. Losing weight slowly is important for maintaining weight loss—to lose about a pound per week means consuming 250 calories less per day and increasing physical activity enough to burn an extra 250 calories per day. This is a simple and workable formula.
Exercise—It’s a must. (Before beginning an exercise routine, please visit your physician to insure that you are healthy enough to exert yourself). 30 to 45 minutes 3-5 times per week of physical activity is all required to help us lose weight. An exciting side effect of exercise is a sense of well-being and a feeling of overall health. Walking is the perfect exercise—our bodies were created to walk—no special equipment or technique to learn. Just get out and walk—a 30 minute walk (not stroll) burns about 250 calories!
Know what you are eating—It’s a necessity.The labels on containers and packages might be peasky, but they are a good way to begin to take control of your eating habits. Begin to notice serving size, calories per serving, and fat content. If, for example, consuming an entire bag of chips is a habit for which you are notorious, you may, once you have considered the actual serving size, want to use individual sandwich bags and place an exact serving in each bag.
Monitor behavior—It’s control.It is an interesting phenomenon—we eat based on behavior at times, not hunger. We need to begin to think “why” we are eating. Some people eat when they are nervous, others at certain times of the day, or when under stress. It is good to know what “triggers” are working on us when we reach for that extra portion or snack. Stop and think “why am I eating now?” Being in control of emotional eating and habitual eating gives us the advantage over those extra calories which come along with not knowing the “why” behind the eating.
Simple and small changes make all the difference in the world with regard to losing weight. There is no magic formula or key—just increased activity and awareness. I believe in the concept of gradual improvement.Decide your goal.Detemine your level of dedication to your goal.Move forward daily.
The only one who can stop you is you!!!
