Weight Loss Tips
Nearly everyone has been on a weight loss regimen at some time in his or her life, and many people have experienced the full gamut of approaches to weight reduction, from starvation to pills to cabbage soup.
If there is one approach to weight loss that would work for everyone, I don’t think we have found it yet. We are all individuals with our own physiology, psyche and lifestyle, and maintaining a healthy weight seems to work differently for each of us.
Although there are some basic principles that are based on energy expenditure, the uniqueness of each person makes it difficult to make blanket statements about the best way to lose weight.
Take care of your whole self
Having said that, we do know that weight loss and being healthy in general is a matter of taking care of your whole self--body, mind and spirit. With that in mind, and without recommending any specific weight loss plan, here are some tips that may help.
Weight Loss Tips
-Get a physical check-up to make sure there are no underlying health problems, and discuss with your doctor your plans to lose weight.
-Don’t “go on a diet”; instead, make a lifestyle change.
-Set a realistic goal for yourself.
-Educate yourself about food.
-Avoid single food plans and plans that eliminate certain food groups.
-Read labels and become label savvy.
-Become aware of portions and serving sizes.
-Be wary of “low-fat” foods.
-Don’t obsess about the number on the scale.
-Include fiber-rich foods in your diet.
-Eat foods that you like, and try to change your thinking to like foods that are healthy for you.
-Help keep your insulin response steady by eating complex carbs, healthy fats and proteins, and by limiting or avoiding sweets and white flour products.
-Get enough sleep.
-Be flexible within limits.
-If you goof, don’t use it as an excuse to give up.
-If you are an emotional eater, that is if you eat when you are sad, bored, happy, or in the throes of any strong emotion, try to come up with alternative pleasures that you can substitute for eating at those times.
-Try some behavior modification techniques such as:
--Eating slowly and deliberately, putting your fork down between bites,
--Using a smaller plate,
--Focusing on eating by not doing anything else at the same time,
--Planning what and how much you will eat ahead of time,
--Writing down what you eat in a food diary,
--Changing habits that contribute to poor food choices--such as: taking the route that goes past the fast-food place, or keeping a bag of candy in your car,
--Rewarding yourself with other pleasures besides food,
--Canceling your membership in the “Clean Plate Club”.
-Find ways to handle stress.
-Smile, laugh and think positively.
-Cultivate your spiritual health.
-Spend time thinking about and helping others.
Child Obesity on the rise
Without a doubt obesity has become a serious health problem in our society, but it is particularly difficult to hear that this problem is affecting the most vulnerable in the population—our children.
Even with all the scientific and medical advances, it may be that this current generation of children will be the first group not to live longer, healthier lives than their parents.