From the desk of DREAM TEAM Coach, Adele Fridman:
We all dream to eat healthy, exercise regularly, reduce stress, take vitamins, give up smoking, and/or drop other bad habits. With this very thought, fitness centers are filled with new members, excited about their weight loss dreams. Unfortunately, most of these same people have very little knowledge of how to effectively achieve their goals. And many who start will end up frustrated and will quit within the month. Sadly, with (most likely) another failed attempt under their belts, they do more psychological damage than good to themselves.
Setting goals and seeing results will keep us motivated in the year ahead! Striving for and reaching a goal means leaving your comfort zone. Frustration and failure can be avoided when you have a feasible and effective map for success.
The fact is, ‘attaining any goal takes preparation and planning’. One of the biggest mistakes we make is setting goals that are unattainable. For example, we claim that we want to lose 50 pounds; then we feel frustrated when the weight doesn’t magically disappear. Instead, we should set small, attainable goals.
Here are 10 tips to help you lose weight healthily:
- Create your plan of action! A weight loss plan of action should consist of a chain of planned events that leads to a healthy and fit body. It is a series of milestones designed to push the body beyond its daily tasks. The plan would include a starting and ending date and would answer the questions—who, what, when, where and why.
- Plan your meals and snacks in advance – You will eat healthier meals and be less tempted to eat on the run.
- Clean out your refrigerator! If it’s out of sight, it’s out of mind! Throw out those treats and stock up on foods that will nourish you at the cellular level. Remember, you are what you eat!
- Eat early to keep weight off – The human body follows a circadian rhythm; this means that the same foods eaten at breakfast and lunch are processed differently when eaten at dinner. Studies show that when you eat your daily protein and fat at breakfast, you tend to lose weight and have more energy; however, eating the same things at dinner increases the tendency to gain weight. I suggest that you do not eat after 7 p.m.
- Eat smaller meals more frequently -Remember that your stomach is the size of a fist! Be sure to follow an eating schedule that includes 4-6 small meals every day. Eating steadily throughout the day keeps you from overeating at your next meal. Consider having a low-fat protein shakes, trail mix with raw almonds, cashews, pumpkin seeds, dried cranberries, and apples. Have this snack available at all times to avoid the temptation of high-calorie snacks.
- Drink water – No matter where you are, water should always be your first choice when you’re thirsty. Water truly is essential. Water is the key to losing weight. If you haven’t been drinking enough water, your body has developed a pattern of storing water. This water retention equals extra unwanted weight. By drinking more water, you are flushing out toxins. You are teaching your body that it no longer needs to store water. Drink at least 60 ounces of water (about 8 glasses) a day. Boil water with sliced lemons, and drink this throughout the day to help with fluid retention. Did you know that water is a natural appetite suppressant?
- Don’t eat foods with a lot of sugar – Decreasing sugar increases your energy by minimizing the highs and lows triggered by sweet foods. Sugar provides empty calories, displaces more nutritious foods and makes is easier for yeast and bacteria to thrive.
- Sleep 8 hours a night – Recent studies have confirmed that you really do need to sleep at least 8 hours at night. Adequate sleep makes you feel better, decreases your risk for cardiovascular disease and boosts your memory.
- Reduce stress – Think happy, positive thoughts, do something you like everyday (take a long hot bath, listen to music, read a book, meditate … etc.)
- Create time to exercise – Regular exercise helps produce feel-good hormones and promotes greater weight loss. Walking, jogging, hiking and aerobics classes are great aerobic choices. Include a strength-training routine involving both the upper and lower body. Resistance exercises that prevent muscle and bone loss are crucial for women as they age. Lift weights for at least 20 minutes, 2-3 times per week.
DREAM TEAM Coach
Crystal Andrus Productions