Many Americans will try to lose weight this year and several will fail. This failure
frequently occurs because of the difficulties of changing ones lifestyle. Lifestyle
changes can be a great boost to ones self-esteem and it can be a simple process
as long as the change is incremental. Changing your diet should also be a simple
process as long as the dieting process is not so strict that you will have difficulties
following through. Unless one is severely obese, strict diet and implementing dramatic
changes tend to have little lasting success. One should focus on the concept of
being fit, instead of being thin. Being fit means eating right with moderation.
For example, not eating excessive amounts of sweets or carbohydrates, exercising
or engaging in physical activities on a regular basis and having a happy and exuberant
mental attitude. Over the years, we have been asked by thousands of patients how
to properly lose weight. What we have realized is that each patient requires a different
approach to weight loss. The following ten steps offer a simple approach to weight
loss. Remember, your whole goal is not to look like the models on TV. Most of them
are in the weight zone that is anorexic and downright unhealthy.
(1) Do not try to be
perfect!
Better weight begins in our mind. We need to strive to feel good as opposed to calculating
inches. Feeling good means being able to have the vitality to accomplish things
and perform activities without feeling over exhausted.
(2) Eat more vegetables!
All right, for those vegetables haters out there. You already know that vegetables
are very good for you. They contain fiber, are low-calorie and have enzymes that
can help you digest that T-Bone steak from last night. What you may not know is
that many vegetables actually contain ingredients that regulate hormone functions
and have anti-aging and anti-cancer effects.
(3) Watch that bread
and pasta!
Most meals in this country have bread and pasta. These are made from wheat. The
U.S. the number one producer of wheat and has helped to feed the world. However,
most of us in this country eat too many wheat products. You know there are more
to grains than wheat. Try rice, barely, couscous or beans. While grains are very
nutritious and an important part of our diet, cutting down to a small amount eating
them moderately can be helpful. Eating more grains during the day and less at night
can also be helpful in how we digest them.
(4) Smart eating out!
You know the standard dinner at a typical restaurant. It begins with an appetizer,
then salad, and entrée, dessert, and coffee. We garble all these food down with
wine or cocktails. It is amazing that we don't get heartburn more often. Order only
what you are going to consume. Do not leave food on the table that you do not intend
to eat. We tend to be food addicts and eat everything in sight. Learn to say no.
(5) Eat on time on
a regular basis and do not skip meals!
If you eat on time and regularly, you won't be famished and therefore you will have
less desire to overeat. Do not skip breakfast and lunch. If you do, this a sure
recipe for a whale size dinner. Eat dinner between 6-8 pm and no later. Our energy
declines rapidly at night. At this time our digestive system is not as strong and
won't digest the foods as well.
(6) No time for exercise?
Think again!
A formalized exercise program is ideal but not necessary. Instead of thinking exercise
we should be thinking about physical activity? Some of us have high levels of physical
activity in our occupation in which counts toward exercise. The problem comes when
we have a sedentary job and sit for long hours during the day. We need to utilize
our break time, lunch time, before and after work to invigorate ourselves. This
might be to intentionally park far away from work and walk to and from the office,
or take the stairs, or bike to work. Try to engage in more physical work during
the weekends such as gardening, walking, hiking, running, etc. Better yet, set a
regular time a few times during the week to go to the gym, take a class or hire
a trainer. Just make sure to mark them down in your organizer. An exercise buddy
is also motivating.
(7) Reduce or modify
dairy product intake!
Some of the most nutritious foods are dairy products. In our younger years, dairy
products are a good source of calcium used for our growth. As we grow older, we
need to more conscious of how we consume dairy products. Most products are high
in saturated fat, which is not very healthy for cardiovascular system when consumed
in larger amounts. One has to choose the lower fat dairy products such as low-fat
or non-fat milks, cheeses, and yogurt. Be very judicious with butter. It exists
in many of our foods such as popcorn, restaurant entrees, friend and baked foods.
Try to have more steamed foods instead of fried and baked foods.
(8) Sugar! Sugar! Sugar!
When I picked up a granola bar at the health food store, the label says it does
not contain sugar, but it is sweetened by fruit juice only. When I took a bite I
realized it was sweeter than the ones with sugar. Upon, further examination of the
label, I was right. It is sweetened by concentrated fruit juice and has more calories
than the sugar kind. Do not fool yourself into thinking that one kind of sugar is
better than the other. We simply have to be more conscious of what sweets we eat
and keep them to a minimal. Sugar is a simple carbohydrate and it is an essential
part of out food group. More complex carbohydrates and it is an essential part of
our group. More complex carbohydrates such as grain are healthier as opposed to
simple carbohydrates such as sugar.
(9) Use the right oil!
In many parts of the world, lard (animal fats) and butter are the de facto standard
oil for cooking. No wonder heart diseases are consistently the number one killers
in the world. Fats are a good source for weight gain and plaque creation in our
delicate plumbing system. Better oil for cooking are canola and olive oil. But regardless
of what oil you decide to use in your cooking, always remember to use it moderately.
(10) Don't compare!
You are individual and your proportions should be fitting to your own size. Don't
expect yourself to become someone you will never become. It is a sure thing to invite
failure and put yourself in a victimized mode. In this case, you would have an ample
excuse to eat more and abuse yourself more for a great setup for failure.
|
|