So You've Decided to Lose Weight ~ Now What?

Why do you want to lose weight in the first place?  Is it to look good or fit in that new dress or pair of jeans or to turn heads at the next class reunion?  Why do you really want to lose weight?  Have you considered that being overweight is also a hazard to your health?  Most people really do not understand  the risks of being overweight.  While looking good or fitting into that new pair of jeans is certainly a benefit this should not be your sole reason for losing weight.  Overweight and obesity kills thousands of people every year.
 
Overweight and obesity are problems that continue to get worse in the United States.  This is a result of bigger portion sizes, little time to exercise or cook healthy meals, and relying on cars and public transportation to get around.

The Risks of Being Overweight
Being overweight can lead to such diseases as cancer, heart disease, stroke and diabetes to name a few.  So please understand that overeating, an unhealthy diet and physical inactivity can increase your chances of getting these and other diseases.

Do 'Not' Go on A 'Diet'

The first thing most people think of when losing weight is 'going on a diet'.   No, No , No. 'Diets' are temporary fixes.  You should think of losing weight as a 'permanent lifestyle change'.  You will probably need to learn new and wiser eating skills and re-arrange your mind set.  Consider the last time you went on a 'diet'- you were probably miserable, right?  This is because most so-called 'diets' are restrictive, forcing you to eat only certain food (i.e no carbs, juice only, special soups, veggies only, etc...) and the list goes on.  If you are like me you have probably tried some of these before. I will say that diets are diets and many people have found success with a number of them. However, the real 'key' to losing weight over the long term and keeping it off is to make gradual lifestyle changes that you can stick to.  Try some of these ~ use fat free milk instead of whole milk, drink water instead of high calorie soda, start eating smaller portion sizes, eat leaner cuts of meat such as chicken and turkey, snack on peanut butter, light popcorn, low fat cheese and fruit instead of chips and junk food.  These lifestyle changes then become a part of your 'normal'.

Losing Weight and Becoming Healthier
With so much conflicting  information in the media most people are not provided with the truthful facts about losing weight and becoming healthier.  With all of the fad diets, and quick weight loss gimmicks it is understandable that so many people really don't know the truth about losing fat and keeping it off long term.
Simple Fact:  You are either gaining fat, or losing fat; there is no in-between.  Well, duuh you say.  OK, consider this.  How many times have you justified binging because you came to a road-block?  or how many times have you said "well since I messed up today already at lunch, I'll just eat what I want for dinner"~ or "I'll start eating healthy again on Monday".  You know the deal.    So what did binging do for you?  You gained more fat and took a step backward from where you were - get the picture? The trick is not letting the road block completely derail your entire lifestyle change.

Have you thought about (up until now) how much you consume each day?  Many overweight people eat thousands of extra calories and fat without even realizing it.  It is hard to know if you are gaining weight or losing weight each day unless you are actually keeping an eye on what you are consuming.  You can do this by keeping a journal; a journal can help you keep up with your daily food intake and other things pertinent to your weight loss program.

Natural Dietary Supplements
There are a variety of supplements on the market to help you lose weight, maintain weight, boost your immune system ~ the list goes on.  Some of these can be very effective in your weight loss program.  Please research any supplement that you decide to use and make sure that it fits into your personal weight loss plan. Also remember to consult with your physician before taking any supplements or beginning any weight loss program. 

Finding and Implementing Your Weight Loss Program

There are many weight loss plans and programs on the market today.  Do your research and find the one that is best for you.  Many programs today are more flexible than they once were. You will want a program  that gives you some control rather than a one-size-fits-all program that imposes rigid demands.



Keep in mind also that your weight loss program should also include some type of physical exercise.  You might consider this as the 'fun' part of your program.  Consider joining a gym or working out with friends.  Incorporate everyday activities such as taking the stairs instead of the elevator, parking further down the parking lot or taking a walk at lunch.
 
Once you have made up your mind to lose weight, the first thing that you must understand is that this will be a long term commitment.  How long, depends on the amount of weight you want to lose and your own personal goals. If you have tried to lose weight in the past or if you know someone who has - we all know that it can be quite a challenge.  In fact, for some people it will just be down right tough.  Remember, it takes time, practice and support to change lifetime habits.  And remember it is a process, it will not happen overnight but it can happen and you will succeed and reach the goal that you have set.  However, at the end of the day it is You and You alone who has the power to lose those unwanted pounds.

Learn how to find and implement your own weight loss program~ Miss Julia's Weight Loss Guide (Eat to Live~ Don't Live to Eat)



To Your Continued Health and Success !
Miss Julia

How to Improve Your Eating Habits and Manage Your Weight ~

You can improve your eating habits tremendously by making the right choices and doing  things just a bit differently. Healthy eating and an active live style can also reduce your risk of becoming overweight and obese which increases your risk for developing other chronic health conditions such as heart disease, high blood pressure, stroke and many forms of cancer.

Consider These Tips for Healthy Eating

• Consider Starting your Day with Breakfast ~ Breakfast fills up  your "empty tank" ~ also known as "breaking the fast".  Breakfast gets you going after a long night without food..  Eating breakfast will  give you better endurance, strength, and concentration throughout the day.
  
• Eat a Variety of Foods.  Please don't feel like you have to give up things that you really like and enjoy-such as hamburgers, french fries, hot dogs and ice cream.  Understand you just have to be smart about how much you eat of these and how often you eat them.  Your body needs nutrients such as fats, carbohydrates and proteins as well as vitamins and minerals.  You can get these nutrients from a variety of different foods but you must balance your food choices to stay on a healthy course.
• Whole Grains, Fruits and Vegetables (Must Haves!!) ~ These foods give you energy, they also give you vitamins, minerals and fiber and quess what? ~~ They taste good too..  Try foods like brown rice, or whole-wheat bread.   Strawberries, bananas, blueberries  and melons are fantastic tasting fruits.  These fruits and vegetables are amazing in salads or on a sandwich.  And remember they come in a variety of forms ~ fresh, cooked. frozen, canned, dried.  So, no excuses not to eat your veggies and fruits.
• Watch You Portion Control ~ A portion is the amount of food a person eats.  Portions and servings are different.  A serving is a specific amount of food,  and it is probably smaller than you may think. Check out these examples:
• A serving of meat is two to three ounces this is roughly the size of the palm of your hand, a deck of cards or an audiocassette tape.
• A serving of fresh fruit is one medium piece and that would be about the size of as baseball.
• A serving of cooked pasta, rice or cereal is 1/2 cup or half a baseball or a rounded handful.
• A serving of nuts is 1/3 cup, or a level handful.
• A serving of peanut butter is two tablespoons or abut half the sixe of a golf ball

Eating the right amount of food at each meal is just as important as eating the right foods.  Consider these other tips to improve your eating habits.

~  If you normally use or drink whole or 2% milk try using low fat or fat free milk.
~  Instead of drinking soda drink water or other calorie-free drinks.
~  If you tend to always have a second helping, try putting the food away after you serve instead of placing serving dishes on the table.
~  Instead of white bread and pasta- eat a variety of whole-grain foods like whole-wheat bread, low-fat popcorn and brown rice.
~  Pack sandwiches, yogurt and lowfat crackers instead of buying fast food on the road.
~  Instead of snacking on chips and junk food- keep graham crackers, peanut butter, low fat cheese and and crackers along with fresh fruits and veggies on hand for those 'snack attacks'.
~  Try grilling and roasting instead of frying.
~  And remember ` Don't Skip Breakfast'.



Remember the saying "Eat to Live ~ Don't Live to Eat" ~

To Your Continued Health and Success ~
Miss Julia

JuliaGrayOnLine.com