10 Easy Steps to Shedding the Winter Weight

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.

2. Stock 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!

3. Commit 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.

4. Eat 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.

7. Find 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.

9. Don’t 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 blessings. 

Photo 1: Stuart Corlett, Dreamstime.com  

Photo 2: Sherrie Smith, Dreamstime.com  

Photo 3 Torsten Schon, Dreamstime.com