Sunday, November 18, 2007
Shopping and Lifestyle Tips for Healthy Weight Loss
Shopping and Lifestyle Tips for Healthy Weight Loss
Don't you wish there was an easy-to-follow practical primer to tell you all the things you should and shouldn't do to help you lose weight? I'm not talking about food choices here - there are dozens of eating plans available. I'm referring to a simple list of do's and don'ts that you can follow in your everyday life to make it easier to stick to your diet. Here are ten tips that I've found work wonders to help avoid temptation and keep me on track.
Shopping Tips
1. Shop the outside aisles.
Supermarkets are designed with the four basic food groups around the perimeter. If you stick to the outside aisles, you'll find produce, bakery, dairy and meat - exactly what you should be buying. Avoid going up and down the aisles where processed 'convenience' foods lurk to tempt you from your good intentions.
2. Don't shop hungry.
It's an old tip, but it works. When you're hungry, everything looks good - especially quick, empty calories. Make it a point to shop on a full stomach and you'll find yourself saving both money and calories.
3. Buy fresh, whole and organic whenever you can.
Processing depletes nutrients and adds calories. If you have a choice, buy fresh vegetables and fruits and whole grain products. Skip the highly processed snack foods and 'convenience' dinners.
Setting Goals
1. Set reasonable, attainable goals for yourself. Remember that a healthy, sustainable weight loss is about 1-2 pounds per week. Setting the goal to lose 30 pounds by next month is setting yourself up for failure.
2. Break your goals down if you have to. The thought of losing 100 pounds can be daunting. Instead, make it your goal to lose 10 pounds this month, or to get through the week without cheating on your diet.
3. Reward yourself! There's nothing more motivating than promising yourself a special treat when you reach a goal - but don't keep rewards just for big milestones. Make a list of positive reinforcers that you can dip into whenever you avoid temptation or need a little boost.
Measuring and Weighing
1. Measure your progress by dress size instead of pounds. Why? One of the by-products of eating healthy and exercising daily is converting fat to muscle. Muscle is denser, and weighs more than fat - but you're still getting smaller, and your clothing will tell you the truth.
2. Measure your food for the first month. Our concept of portion size has been greatly distorted by restaurants, magazine ads and our own eating habits. Invest a month in learning what a real portion looks like - weigh or measure everything.
3. Measure your day in steps - steps walked, that is. Counting the steps you walk each day and aiming to increase them to 10,000 steps daily is a great way to add exercise to your diet. (Hint: Invest in a
pedometer!)
Attitude
1. Treat yourself well! Losing weight is something you're doing because you love yourself. Remember to reinforce yourself regularly for your hard work.
2. Focus on your health, not your weight. Eat healthy, exercise sensibly, and put in some 'me time' every day.
3. If you slip, forgive yourself and start again. Every day is a new day, and every day brings you closer to the new you.
Don't you wish there was an easy-to-follow practical primer to tell you all the things you should and shouldn't do to help you lose weight? I'm not talking about food choices here - there are dozens of eating plans available. I'm referring to a simple list of do's and don'ts that you can follow in your everyday life to make it easier to stick to your diet. Here are ten tips that I've found work wonders to help avoid temptation and keep me on track.
Shopping Tips
1. Shop the outside aisles.
Supermarkets are designed with the four basic food groups around the perimeter. If you stick to the outside aisles, you'll find produce, bakery, dairy and meat - exactly what you should be buying. Avoid going up and down the aisles where processed 'convenience' foods lurk to tempt you from your good intentions.
2. Don't shop hungry.
It's an old tip, but it works. When you're hungry, everything looks good - especially quick, empty calories. Make it a point to shop on a full stomach and you'll find yourself saving both money and calories.
3. Buy fresh, whole and organic whenever you can.
Processing depletes nutrients and adds calories. If you have a choice, buy fresh vegetables and fruits and whole grain products. Skip the highly processed snack foods and 'convenience' dinners.
Setting Goals
1. Set reasonable, attainable goals for yourself. Remember that a healthy, sustainable weight loss is about 1-2 pounds per week. Setting the goal to lose 30 pounds by next month is setting yourself up for failure.
2. Break your goals down if you have to. The thought of losing 100 pounds can be daunting. Instead, make it your goal to lose 10 pounds this month, or to get through the week without cheating on your diet.
3. Reward yourself! There's nothing more motivating than promising yourself a special treat when you reach a goal - but don't keep rewards just for big milestones. Make a list of positive reinforcers that you can dip into whenever you avoid temptation or need a little boost.
Measuring and Weighing
1. Measure your progress by dress size instead of pounds. Why? One of the by-products of eating healthy and exercising daily is converting fat to muscle. Muscle is denser, and weighs more than fat - but you're still getting smaller, and your clothing will tell you the truth.
2. Measure your food for the first month. Our concept of portion size has been greatly distorted by restaurants, magazine ads and our own eating habits. Invest a month in learning what a real portion looks like - weigh or measure everything.
3. Measure your day in steps - steps walked, that is. Counting the steps you walk each day and aiming to increase them to 10,000 steps daily is a great way to add exercise to your diet. (Hint: Invest in a
pedometer!)
Attitude
1. Treat yourself well! Losing weight is something you're doing because you love yourself. Remember to reinforce yourself regularly for your hard work.
2. Focus on your health, not your weight. Eat healthy, exercise sensibly, and put in some 'me time' every day.
3. If you slip, forgive yourself and start again. Every day is a new day, and every day brings you closer to the new you.
Labels: Lifestyle
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