Taking off a few pounds sounds easy. It does until you decide to go on that diet or make a lifestyle change to make it happen. There are many things you can do to take the stress off and make the change in you a more permanent one rather than another failed diet.
Here are some tips to keep in mind while eating whether it be eating in your own kitchen, at lunch with the office crowd, or out to dinner with the family...
1. Drink non-carbonated drinks. Why? Carbonated drinks whether they be "diet" or not, are a source of high sodium and cause you to retain water. The best is water, but the next best would be something unsweetened so you have the control over how much sugar you intake.
2. Opt for vegetables and fruits. If you have a choice, raw is best. Stir fry is better than cooked to a pulp, but vegetables need to be a staple in your new lifestyle. The more something is cooked, the less original food value it retains.
3. Minimize starch intake. Potatoes, pasta, rice, and breads are the big four that are pushed. If these items can be eaten in very small moderation the weight will begin to melt off.
4. Limit salt intake. Once again, salt makes you retain water. It also raises your blood pressure. Do not eliminate salt all together because you do need the iodine that is added to most salts for the health of your thyroid. Just cut your current salt usage in half and you should be ok.
5. Drink enough water. How much is enough? Half of your body weight in ounces. If you weigh 200 pounds, you would want to drink 100 ounces of water per day. As your weight goes down, so will the required amount of water. You will be able to think more clearly and your body will begin to feel better.
6. Get enough sleep. How much? Between 7-8 hours is required. The best time to get the majority of this sleep is before midnight. Our bodies tend to think the sleep we get before midnight allows us to get into a deeper sleep before it is time to wake up.
7. Exercise, exercise, excercise. This must be scheduled. This time is important and must be viewed as if it were an important business meeting that cannot be missed or rescheduled. Once you begin to reschedule your workout, you will start putting them off all together.
8. Take a Tylenol or Advil... do this for the first week or so into your diet before you exercise. Chances are if you have been sedintary and are jumping into an exercise routine on a regular basis, you will be hurting until you get somewhat back into shape. By taking some sort of pain reliever, you have less of an excuse of, "this hurts too much to go on...!"
9. Use portioning. The ideal portion is the size of the palm of your hand. If you are a big eater, try using smaller plates for visual effect. This will tell your brain that you had as much as before because your plate is still full.
10. Enlist an accountability coach. This can be a friend or family member you feel comfortable sharing details with. Return the favor by holding them accountable for a goal they are trying to reach. (Their goal does not have to be diet/weight related.)
11. Keep a positive attitude. Attitude is everything. Don't get discouraged if that extra pound doesn't come off as soon as you think it should. The most important thing is you are working toward a goal and to reach it you must stay focused on the little accomplishments and little strides you are taking toward your end goal. To use the phrase of a friend, "eat the elephant one bite at a time." Nothing happens overnight. It took time to gain, it will take time to lose.
12. Make a list. List the foods you crave. By doing this you can know what you need to limit. Don't eliminate them, only keep them to a bare minimum so you don't feel deprived.
13. Beware of advertisement. The restaurant and food industry today focuses on comfort food ads. Keep conscious of this and realize these are the foods that pile on the pounds!
14. Shop the outer edge of the store first. This includes the produce, meat, and dairy sections. Once you have the bulk of your meals planned from these areas, you can get the remaining items from the isles. This keeps you on track by not allowing yourself to get caught up in the cookie isle or stuck in the pasta section before getting your vegetables.
15. Enlist family members. If you are changing your lifestyle and are married with children, the best thing you could do for your own health and sanity is to let your family know there will be menu changes in their future before you begin your diet. This warns them of the coming "health foods" and let them know you will be exercising regularly. Invite them for the exercise, but keep firm on the menu changes.
16. Keep a journal. Write one positive thing you did each day to reach your goal. It could be something as small as "followed the menu today... success!" or "weighed myself today... lost 2 pounds this week!" Any milestone big or small recorded is significant. When you are at a low point it gives you something to look at to push you forward.
17. Mix it up. When exercising, change your routine occasionally. This helps to prevent plateaus in your efforts. If you walk on a regular basis, mix that with a workout video or go for a swim.
18. Use olive oil. Olive oil has been found to be heavier than other cooking oils and actually pulls other fats through your system. It also helps lower bad cholesterol levels.
19. Fry as a last resort. Bake, boil, roast, "slow cook," but use frying as a last resort as a method of cooking. This will cut out huge amounts of fat from your diet.
20. Limit sauces and gravies. Instead of using sauces or gravies, use spices and herbs to add flavor to a meal.
Changing your lifestyle sounds overwhelming and impossible. The good news is your body accepts a routine after 21 days as a new "habit." So, if you can make it past the first 21 days, you are well on your way to success!