Instead of a Fad Diet, Check out These Tried and True Tips
Successful weight loss happens when you make becoming healthy your goal, such as healthy nutrition choices. Healthy eating will do more than help you lose weight. It will also:
- Increase your energy
- Lower your risk of developing high cholesterol
- Decrease your risk of developing type II Diabetes
- Help maintain a healthy blood pressure
Moderate exercise 30 to 60 minutes most days of the week will help you lose weight and maintain that weight loss. Moderate, consistent exercise will also:
- Increase your energy
- Increase your ability to do daily tasks
- Increase your quality of life
Making a Lifestyle change:
There are no shortcuts to successful weight loss. Change should be done in small steps that will build a foundation to a healthy lifestyle.
Here are a few pointers to help you make healthy life decisions:
- Make small but measurable changes (ex: no eating after 8pm)
- Take time to make a meal or exercise plan
- Enjoy the process; make your lifestyle changes fit you
- Include exercise; you don’t have to run a marathon, just do more than you are doing now!
- Set realistic goals and expect small set backs
- Your overall goal should be to increase the quality of your life
My Fad Diet Program
Fad Diets is a topic that is close to home for me. Having been heavy most of my young adult life, I have tried them all. To me, fad diets not only include the well known ones (like Akins, South Beach, and all the others we have seen come and go over the years) but also diets that restrict calories under 1200 or eliminate food groups. I've even heard of a trending diet plan that tells people they should not exercise. Really!
Fad diets are often designed with losing weight as the primary objective, but in truth, sustainable weight loss is more often a byproduct of a healthy lifestyle. If an individual's singular goal is to lose weight rather than be healthy, then what often occurs is that the person goes off the “Diet” and gains the weight back once the goal is met. Making the goal about functional capacity and the ability to do task, (in other words, quality of life) is a much better way to approach weight management. I mentioned above that I was heavy my young adult life. As a matter of fact, I have had to be conscious of my weight my entire life. My high was 260 lbs and my low was 160 lbs (in my Ironman days). I have kept the weight off for over 30 years. I believe my success in weight loss and maintenance is because losing the weight was never the goal. It was always about being able to achieve more physically.
In the 30 years I have been in the wellness business, I’ve seen a lot of people lose weight. The trend I have noticed is that the faster the weight was lost, the faster it came back! We need time to adapt to a new lifestyle. Be patient and enjoy the new behaviors (eating and exercising). As a matter of fact, I believe that if you don’t enjoy your new habits, you will not be successful in the long run. Make healthy decisions fit you and your life.
I cannot tell you how many times I have run into a client who has lost weight, and I ask them, “How did you do it?” The answer: “I cut down on what I eat and exercise!” Yes!
A Story of a Cloudy Day and the Silver Linings
Dark Cloud: My alarm doesn’t go off and I have to get ready for work at supersonic speed.
Silver Lining: I got an extra 45 minutes of beautiful, glorious sleep.
Dark Cloud: I spilled coffee on my shirt in my haste and have to change.
Silver Lining: That shirt looks horrible on me anyway, what was I thinking?
Dark Cloud: Something in my car is making a funny noise.
Silver Lining: My car gave me a warning sound instead of just spontaneously dying on me, giving me time to get it fixed.
Dark Cloud: It’s raining.
Silver Lining: I just bought a super sweet new umbrella!
Dark Cloud: I forgot it at home.
Silver Lining: At least I still have my old one.
Dark Cloud: It’s broken.
Silver Lining: My walk to my office is short and a little rain never hurt anyone. My hair was already a disaster and at least now I have an excuse.
Dark Cloud: I have so much work to do today and my inbox is completely overflowing.
Listen to the Experts
I think we all know those people that are always so happy. Like that one neighbor that lost their job and their dog, but always has a smile? Or that guy from work that ends all of his emails with a chipper greeting and a smilie face? Or that lady at the supermarket that is working a 12 hour shift but still gives you a free coupon? Sometimes you see people going through things that would make you pull your hair out, but they still manage to be happy. How do they do it???
Check out these habits of the happiest people in the world. You may be able to pick up a couple of tips you can use yourself.
Quote for Thought
“We can always choose to perceive things differently. We can focus on what’s wrong in our life, or we can focus on what’s right.”