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November 28, 2013
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In Today's Issue
- Overweight? Shocking Proof that it may not be your fault
- Reach Your Weight Loss Goals With These 6 Strategies
- 3 critical reasons you have cellulite...
Overweight? Shocking Proof that it may not be your fault
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Reach Your Weight Loss Goals With These 6 Strategies
Dear Reader,
When it comes to weight loss, there are so many options... fad diets, weight loss programs, "miracle" cures all promise results but deliver only frustration. The foundation of successful weight loss is a healthy, calorie controlled eating plan that's combined with regular exercise. You'll need to make permanent changes in the way you eat, the way you live and take care of your body to be successful at getting the weight off and keeping it off long term.
Here are 6 smart strategies you can use to succeed.
1. Make the commitment - Be sure that you are ready to make the permanent changes you need to in order to reach your goal. This will include days when you're tired, under stress or just not feeling like putting in the effort - every day from this point forward you are committed to being healthy and fit, losing weight.
Make no mistake, this isn't easy, and will take a lot of mental and physical energy, so make sure you think about how you'll manage other stresses in your life. They aren't going away, but managing them without food will only help keep you focused on living that healthier lifestyle.
2. Find your inner motivation - No one else can do this for you, you have to want to lose weight, get healthier to please yourself and no one else. Write down your reasons for losing weight and remind yourself of these in times of temptation.
It also helps to have some support. Choose the people who will support you carefully, look for those who will encourage you in positive ways, without shaming, embarrassing or sabotaging you. Someone who will listen to you, exercise with you or cook healthy menus for you, who shares the priority you've placed on living a healthier lifestyle. This support also brings accountability, which is a powerful motivator in itself.
3. Change your perspective - Take a good hard, honest look at your eating patterns and way of life. Look at your own personal challenges to weight loss and try to work out a strategy to make gradual changes in your habits and attitudes that have hurt your efforts in the past. Recognizing your challenges is one thing, planning how you'll manage them, and then doing it, will see you succeed in your weight loss goals.
4. Set realistic goals for yourself - Sounds so obvious, but many people just don't know what healthy weight loss is. It is dropping 1 to 2 pounds per week, though at first you might lose faster if you've made significant changes. To do this you need to be burning 500 to 1,000 calories more than you eat. Goals need to be SMART (Specific, Measurable, Attainable, Relevant, Time limited). So don't worry about setting precise pounds per week estimates, and instead focus on the process and build new healthier habits as a key to losing weight.
Continues below...
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Reach Your Weight Loss Goals With These 6 Strategies Continued...
5. Enjoy the many healthy foods out there - Cutting calories doesn't mean you have to sacrifice taste, how easy these foods are to prepare or the feelings of satisfaction after a meal. Try more foods that are plant based, fruits, veggies and whole grains, and go for variety to ensure you get all the vital nutrients you need.
Eating that healthy breakfast is a key weight loss strategy. You'll also want to try and get four servings of veggies, three servings of fruits each day and be sure to use healthy fats (olive and vegetable oils and nut butters) in cooking. You should cut back on sugar and choose low fat dairy products. Meat intake should be kept to a 3-ounce portion, about the size of a standard deck of playing cards.
6. Get active and keep moving - you've got to burn more calories than you take in, so you need to burn 3,500 calories more than you eat to lose one pound. And while you can drop pounds without exercise, adding exercise to calorie restriction can give you a real boost. Workouts help burn off the excess calories you can't cut out of your diet, it also brings many, many benefits to your health - improves mood, strengthens your cardiovascular system, brings down blood pressure, maintains weight already lost - all good things.
How much your burn with exercise depends on how often you do them, how long and how intensely you workout. You can lose body fat by steady, aerobic exercises like brisk walking for 30 minutes most days of the week. Any extra helps burn even more calories. But you can also look into other ways to increase your activity levels during the day; several trips up and down the stairs without the elevator; parking at the far end of the lot at the mall or grocery store; doing yard work manually instead of with gas powered machines are all calorie burning workouts.
One thing more. Everyone has occasional setbacks. Don't let this be the excuse to give up your efforts and go back to the old ways. Instead, just start fresh the next day, and remember, you didn't get this way in a day; it will take more than one day to change things. But the results, when they come, will be so worth it.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.uea.ac.uk/mac/comm/media/press/2013/August/broccoli-osteoarthritis-research-sulforaphane
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