with your favorite social networking sites.
Spring is finally here! It’s time to say goodbye to our
winter coats and pull out our shorts and sandals. As we start to dress in a
little less clothing, you might notice that you’ve gained a few pounds over the
winter months. Unfortunately, gaining just a few pounds a year can be
detrimental to your health. Now is the time to get focused and lose the
weight….just in time for swim suit season!
1. Set a
realistic goal. If you’re overweight, start by losing 10% of your body
weight at a rate of 1 to 2 pounds a week. Goals should be attainable and
realistic (e.g., "I will eat 2 pieces of fruit every day this week," or "I will
only eat out twice this week"). Once you reach your first weight goal, set
another one if needed.
your kitchen with some healthy basics. Whole wheat pasta, brown rice,
oatmeal, canned tomatoes, dried fruit, nuts, etc. If you have a good base at home,
it will make meal planning much simpler. Make sure to purge the unhealthy
or expired items!
to exercise. Find a workout buddy or research an exercise class you’ve
been wanting to take - dance, bootcamp, yoga, zumba. What ever appeals to
you is what’s best. Paying for a class and having it on the schedule can
help with success rates.
your fruits and veggies. Find a local Farmers Market or make sure they are
on your weekly grocery list. Then peruse your recipes for ones using
vegetables- easy sides, salads or main dishes. 5. Limit
your weigh-ins to once a week. Stepping on the scale one or more times every day isn’t going to help your progress along. Most people admit to
giving up if they see the number on the scale increase. 6. Don’t
drink your calories. You’d be surprised at how those daily lattes, juices and alcoholic beverages can add up. Plain ol’ water is best. Add a squirt of fresh lemon,
lime or orange to add some flavor.
the inspiration. Is your goal to look good in a bathing suit by the
summer? Or to fit into that cocktail dress for a friend’s wedding?
Whatever the case, place a visual item - a photo or the actual dress - in
plain view so that you will be reminded every morning of what you’re
trying to accomplish. 8. Get a
little help from your friends. Find friends and family members who are
supportive of your desire to lose weight or become healthier. Hanging around
friends with like-minded goals will help you to stay focused. We all need
a little support.
diet. Don’t even use the word diet. You are on a mission to make a
lifestyle change. Dieting is too restrictive and can conjure up negative
memories of past (perhaps unsuccessful) experiences.
10. Relax. If you carry more stress,
you will have a harder time letting go of the extra weight. High amounts
of the stress hormone, cortisol, may contribute to fat storage. Find a relaxation
tool - meditation, yoga, bubble baths - and use the time to count your
Photo 1: Stuart Corlett, Dreamstime.com
Photo 2: Sherrie Smith, Dreamstime.com
Photo 3 Torsten Schon, Dreamstime.com
Southbeach, Atkins, Weight Watchers, Dukan, Medifast, Paleo….what do these have in common? They are all popular diets and weight loss plans. Nutrition experts tend to stay away from using the word “diet” in the restrictive sense, as