Put the fad diets aside this New Year and make weight control second nature! Instead of “going on a diet,” make weight loss intuitive, instinctual and permanent through small yet significant choices made with intention throughout each and every day.
“‘Living thin’ as second nature is easier than you think,” says registered and licensed dietitian and certified diabetes educator Susan Burke March, author of “Making Weight Control Second Nature: Living Thin Naturally“, who offers these tips and insights to help new or even hardened “serial dieters” get on track, no matter how many weight loss programs they’ve tried – and failed with – in the past:
‘Living Thin’ Tips:
Plan Actions: Get your calendar and mark down one action item each week for the next four weeks. For instance, eat a green salad before dinner, drink fewer sodas (or wine, coffee, etc.) daily, walk for 20 minutes (or more) three times a week, or do leg lifts while watching television. Even small adjustments like these add up to pounds lost permanently.
Get Help: Support can make all the difference in maintaining your resolve and motivation. Connect with either a professional, individual or group that can relate to your struggles—keep it consistent, especially for the first six months to one year. It works.
All Diets Work: But the only diet that works permanently is your diet. You can go on any diet to lose weight, but keeping it off takes permanent lifestyle changes and a completely new way of thinking. Don’t focus on the bigger picture, but rather about the next choice you have to make that’s either healthy…or not.
Get Smart: Journal your usual diet for a week by logging on to www.MyPyramid.gov or other web-based calorie-counting program and learn how much you’re typically eating. Assessing your “usual” diet will help you best spot the pitfalls, making it easier to make smarter, healthier choices.
Make Peace: Food is not bad or good. Food doesn’t possess human qualities and is not your enemy. Change your thinking to regard food as fuel, which is merely healthy, fatty, high in fiber, or high in calories. This gives YOU the power to appropriately categorize the food item and say “yes” or “no” based on your goals.
‘Moving Thin’ Tips:
Move and Oxygenate: If you’re lethargic, it could be because you’re not active. Feeling sluggish? Breathe. Your body needs oxygen; you’ll be amazed at how energetic you’ll feel by doing some deep breathing exercises. Stretch: Roll your shoulders, tense your muscles, and then relax; this will increase blood flow and energize you immediately. Increase your heart rate by fast walking, dancing, or even stepping in place—instant energy.
Buddy System: Walking is more fun with someone—or something, like a dog! A buddy motivates you to go longer. If no friend is available, use the time to listen to an audio book, your favorite tunes or a talk show — the time will pass quickly and enjoyably.
Anatomy is Not Destiny: Even if your mother, father, and siblings are overweight, you can outsmart your genes with a healthy diet and consistent exercise. A calorie-controlled regime high in protein coupled with light weight training will slim your body—a toned torso displays clothes better.
Build Muscle: Replace fat stores with lean muscle and improve your fat-burning ability naturally. Start gradually and work up to at least three days a week of training with resistance bands and light weights. Ensure you’re eating properly to fuel your workouts and replenish your body afterward. Of course, consult with your doctor if you’ve not worked out before.
Dance: Dance the salsa, feel sexy, and be the beautiful person that you are, both inside and out! Salsa not your thing? That’s OK! Move your body to whatever groove it desires.
‘Eating Thin’ Tips:
Calories vs. Portions: Although calories count, focus on portions instead. Know the approximate number of portions you need daily, and create your own plan using books like my “Making Weight Control Second Nature” or online resources as a guide. . This will give you the ability to mentally tally what you eat.
Satisfy! Don’t eat too little! Poor –nutrition, or a lack thereof, decreases energy and can depress immunity. Too few calories can wreak havoc with your metabolism. Lose weight in a healthy way, with a balanced meal plan and sufficient calories to fuel your metabolic engine.
Break the Fast: Be sure to start your day with breakfast. Studies show that those who eat a healthy breakfast have more energy for the rest of the day and feel more in control. People who skip breakfast are not as alert, not as productive, and tend to be more overweight compared to people who eat breakfast.
Start Smart: Studies point to healthful cereal eaters as the most successful weight-maintainers. Eat a non-sweet or slightly sweetened cereal (maximum four to six grams of sugar per serving) every morning for breakfast. Switch from 2% to 1% milk, or nonfat, and reduce the calories in your usual breakfast enough to lose a pound per month. Don’t like breakfast foods? Try a sandwich—make it a lean one, such as turkey on whole wheat bread. A fruit smoothie made with plain yogurt and naturally sweet fruit is delicious and balanced.
Modify: Your favorite foods don’t have to be off limits. A few smart adjustments can turn a formerly fatty meal into one that’s more nutritious and weight-wise. Just cut out some of the oil in a recipe; halve the sugar or use a sugar substitute; add fresh fruit puree to boost fiber and sweetness and promote fullness; opt for fat free dairy substitutes. Simple changes like these add up big time and you can enjoy your food favorites guilt-free.
* I was not compensated for this post. I posted this for the benefit of my blog readers.