10 Tips For Weight Loss
Almost everyone wants to lose weight. Everyone’s story is different, everyone’s lifestyle is different and everyone’s metabolism is different. In addition, everyone’s thoughts about food are different, as well. So if we are all unique, how can any one diet work for everyone. The answer is simple—it can’t. The only way to lose weight permanently and ultimately reduce the risk of chronic disease is to make individual lifestyle changes that work.
1. In order to make lasting changes, you need to make a personal commitment to yourself. All the advise about nutrition, exercise and stress reduction will only work if you are committed to make the changes necessary.
2. You need to find what motivates you. This has to come from you. Whatever your reason is, like, “I want to have more energy to do activities with my kids,” write it down and keep it in your thoughts. This will help you to make healthy choices.
3. Repeat: “I can do this!” Your mind is the most powerful tool you have. Only you can make these changes permanent. Your thoughts dictate your actions. “I can” translates into your personal success.
4. Change the way you think about food. Food is meant to fuel your body. Think about what you’re eating—is it providing the nutrients your body needs to perform optimally? Our thoughts are complicated about food. Any “comfort” you get from food is short-lived.
5. Eat mindfully, sit down, enjoy your food take the time to enjoy every bite. Don’t eat while watching TV, checking e-mails, or reading.
6. Keep a food diary, at least for the first 21 days. This will help keep you on track until your new healthy eating choices have become your new habits.
7. Remove unhealthy foods from your house. If it’s not in your house you will not be tempted. Make sure you have removed any trigger foods (those foods that you can’t stop eating). There’s a reason Lays potato chips is advertising, “Bet you can’t eat just one.”
8. Drink plenty of water. Drink a glass before every meal and snack. Drinking enough water prevents you from eating when you are actually thirsty. It also helps prevents cravings and prevents fatigue due to dehydration.
9. Exercise—boost your metabolism by doing aerobics for a minimum of 30 minutes, five days a week (60 minutes will help you obtain your goals sooner) You should also do strength training exercise a minimum of two days a week. Always check with your doctor before starting an exercise program.
10. Eat breakfast, because this gets your metabolism going after an overnight fast. Skipping breakfast tells your body you are under stress and starts secreting stress hormones, which tells your body to hold onto your fat.
For more information about Dr. Keller, visit OptimalWellnessCtr.com.
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