The #1 New Year’s resolution for people is weight loss. Now that we are a month into the new year, I hope those who resolved to lose weight are still on track. It is a very important goal – likely the best thing you can do for your health and well-being.
In a recent CBC news report a study revealed Canada’s obesity rate has tripled in less than 30 years. Convenient fast foods, cheap processed foods and sugary drinks all contribute to this trend, increasing the risk of many health conditions.
However, by reducing your weight, it is possible to potentially reduce risk factors for diseases as well as feel better, look better, and have more energy. Maintaining a healthy weight may just be your best ticket to a better life!
Succeeding in your weight loss goals will be easier if you adopt a healthier lifestyle over time, rather than think of it as dieting for the short term. Figure out “Why” you want to lose weight and set your goals. Commit to and maintain a healthy way of eating, and make exercise a part of your daily routine. Again, think of both your diet and your exercise to lose weight.
- Focus on losing no more than 1-2 pounds per week. Losing a lot of weight at once can mess up your metabolism.
- Always think reduced calorie diet, not a low-calorie diet; and aim for high protein with moderate carbohydrates and healthy fats.
- Start with a good breakfast and eat the majority of your calories during the most active part of your day; and, eat smaller, more frequent meals.
- Track your calories and log the food you eat by going to www.myfitnesspal.com
- Be aware of your portion sizes. Don’t sit in front of the TV with unlimited food in front of you. Take out an appropriate amount and put the rest away.
- Be aware of what you buy in the supermarket and remember that the best advice when you go to the store is to “shop around the edges.”
- Don’t allow yourself to be hungry — load up on low calorie healthy choices.
- Don’t drink your calories – say “no” to sugary drinks.
- Make a commitment to exercise every day (even for just 20 minutes) for one month. This will develop the exercise habit.
- Start Slowly: work below your capacity for the first few weeks to build your strength and endurance. Otherwise you may abandon your exercise program before you even get started.
- Be Consistent – Make It a Habit. The easiest way to making exercise a habit is simply not to stop. Your workout routine should become so ingrained that it becomes a ritual.
- Keep your program varied with strength training, interval training and increased cardio/aerobic exercise.
- Make it fun! Dancing, walking, gardening, yoga, cycling, playing basketball, skiing, are all fun activities. Find one that suits you.
- Make it social. Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle. Encourage one another. Exercise together.
A healthy way to lose weight is to do it gradually. Set goals for 6-12 months and readjust them when you get to that point. Also, allow yourself to have “unhealthy” days. It’s human to want a slice of chocolate cake or to skip a few days of exercise. The key is to return to your healthy routine and stay positive.
As a final thought, if you’re looking for a plan to help you lose weight this year and need encouragement, or a coach to keep you on track, connect with me. I would love to help you reach your goals!
Connect with Lisa George, Registered Holistic Nutritionist – and take that first step. The first consultation is complimentary. Contact 613-256-0506 or e-mail firstname.lastname@example.org