When I hear the word diet it sends the following thoughts go through my mind, what I can not eat, discipline and will power I do not have, where am I going to find the time and expensive food. Probably some or all of the same thoughts run through the mind of many dieters. If a dieter is plagued by such thoughts they are already defeated. To lose unwanted pounds and maintain proper weight, one must be willing to exchange unhealthy eating and fitness habits for habits that promote a healthy lifestyle. Keeping the focus on creating a healthy lifestyle rather than on losing weight will increase your chance of success in changing your eating habits.
The following suggested tips do not require you to purchase expensive foods, equipment that you will use a few times or have a strong will power; but a vision and commitment to yourself to make the necessary changes for a healthier lifestyle.
1. Drink more water. We have heard it a thousand times. Here’s a thousand and one. Drink more water! I know what health professionals are saying, “we consume water from other source such as beverages, fruits and vegetables, etc.” This is true. But being real with yourself, do you really eat enough fruits and vegetables to meet the daily requirement for water. How much should you drink every day? It varies due to one’s weight, physical activity level and other factors. The average amount is 8-10 glasses per day. If you are not sure of your daily water intake use the online calculator to help you determine how much Hydration Calculator.
2. Eat Breakfast. Not a new idea, but is worth the reminder. According to “Woman’s World” magazine, 2001, eating breakfast reduces hunger by 30%. Sugary foods such as donuts, pastries and some ready-to-eat cereals are not healthy choices. These foods digest quickly leaving you hungry.
Good substitutes are foods high in fiber and protein such as, whole grain breads and cereals(oatmeal, grits, muffins), yogurt, eggs, vegetables and fruits.
3. Do Quickie Workouts. Do not plan a 30 minute workout, when you only have 10 minutes to spare. Break up your workout into mini sessions.
Example: Your goal is to walk 30 minutes a day. Walk 10 minutes before work: 10 at lunch and 10 more minutes after work. Get the idea! If you walked briskly 10 minutes for 12-15 times per week you should start feeling better and dropping a pound or 2 in the process. Try jumping rope or climbing stairs for short periods of time if you are able to walk. You will still burn calories.
4. Reduce Food Portion Sizes. We are accustomed to eating large portions. We rave about the generous portions some restaurants serve. Its okay to rave, but don’t over indulge yourself.
Can’t convince your self to leave the extra on the plate? Ask for a takeout container, you can still enjoy the leftovers it the next day. Eating more calories than you need or will expend can pack on extra pounds which may lead to obesity and other health problems.
Estimated portion sizes suggested by Family Circle Weight” magazine, 2001.
*3 or 4 ounces of cooked meat or fish = a deck of cards
*1 cup cooked vegetables= a baseball
*1 ounce bread= 1 slice sandwich size
*1 ounce cheese= a wine cork
5. Eat all day long. Eating breakfast is important because it is the first meal of the day and it sets the tone for the rest of the day. Breakfast starts your metabolism and stabilizes your energy for the day.
It is suggested that you do not skip a meal because you will have a tendency to overeat at the next meal.
Space your meals 3 or 4 hours apart. Example: breakfast 7AM: snack 10AM, etc. Eat foods high in sugars, salt and oils sparingly. Fruits, vegetables, pretzels, lightly butter or unsalted popcorn, nuts, crackers, or some protein bars (check label for nutritional value) are excellent choices. Food Pyramid
Creating a healthy lifestyle requires making a commitment to yourself, having a plan of action and a partner who will encourage you when you need it most.
