The reality of losing weight and keeping it off requires a long-term (okay, life-long) commitment. You know, like me, that this commitment is not always easy.
My motivation to make that commitment came from a family history of heart disease, high blood pressure and diabetes. My mother had, and my sisters still have, these conditions; Developing from unhealthy eating as well as carrying a lot of extra weight.
So what’s the next step after making that commitment to yourself? Actually, I can tell you 10 steps
1. Set the right goals. Or perhaps I should say, set a realistic goal. What you did in high school doesn’t need to weigh you down. It’s not about being a size 0. (Face it, when you’re over 50 and you’re too skinny, it’s not attractive). According to experts, it is a good idea to set your weight target based on your body mass index (search on Google and you will find out how to calculate that BMI).
2. Pick a date to start, and write that date on your calendar. If you don’t choose a start date, you can continue to postpone your weight management plan. After you’ve picked your date, do some advance planning: Fill your fridge with healthy foods, buy some exercise DVDs, sign up for an exercise class.
3. Don’t starve yourself. When we eat more, we gain weight. But eating too little is also not a good option. Eating too few calories during your day slows your metabolism. The best way to decide how many calories to eat per day is to consider how active you are in your daily life. Nowadays, there are phone apps that can give you an idea of what your daily calorie needs are based on your lifestyle. Other calorie calculators can be found online.
4. Keep a food journal. We often eat without thinking, and underestimate what we eat on a daily basis. For at least one week, write down not only what you eat, but also the portion sizes. This will help you track when you overeat. Being aware of this can help you plan to make healthier choices at those times. (Don’t forget to count the beverages).
5. Having breakfast is important. But not just breakfast; A full carbohydrate morning meal will slow down your energy at the start of the day, and won’t keep you full for as long. Instead, include a protein, whole grain, and fruit. For example, try scrambled eggs in canola oil or thin whole-wheat bread with berries on the side.
6. Fill your lunch and dinner plates with vegetables and fruits. They add antioxidants, nutrients and fiber to your diet. You can eat more of them, as they contain fewer calories and fat than meat and processed foods.
7. Speaking of fiber, increase your intake to lose weight. Fiber helps prevent the absorption of calories. Try oatmeal or other high-fiber cereal with breakfast, beans for lunch, and whole grains throughout the day.
8. Avoid processed foods and reduce fat intake. Processed foods contain too much salt, too much sugar, and too many trans-fats. To cut down on fat, choose thin slices of meat, low-fat cheese and yogurt, and bake foods instead of frying them.
9. To soak Cold water, ie. Believe it or not, researchers have found that drinking just two 8-ounce glasses of cold water can increase your metabolism by up to 30%.*
10.Don’t forget to sweat. Some health experts argue that reducing calories is more important than exercising for weight loss. I would argue that even though it is easier to eat 100 fewer calories a day than to burn those calories, exercise certainly has its place in the weight management game. Exercise helps you burn fat and strengthens muscles and bones. It can reduce stress, lower cholesterol and boost self-confidence.
By maintaining a healthy weight, my blood pressure is comfortably low and my cholesterol levels are in good shape. At 60, I managed to survive the heart disease and diabetes that plagued my mother until her death. I feel strong, and I love that feeling.
Source by Camille Goscicki
