Weight-loss: Crafting with your Plan
If you have discovered, like I have, successful and lasting weight-loss is not the short-term, fast and restrictive diet we all love to hate but strive for and fail. Weight-loss needs to be a Lifestyle Change but what does “Lifestyle” change really mean? Does it mean you have to get rid of your all your favorite foods, desserts, and drinks? Does it mean you have to get off the couch and join a gym? The short answer… NO
No you don’t have to give up your favorites; shocking? I bet it is but no you don’t have to give up what you love but you do have to modify it. Depending on your goals you may either have to reduce the amount or change the way you eat food. Unfortunately, it may be healthier for you to get rid of that favorite brownie or crispy fried chicken but there are millions of healthy alternatives. It truly boils down to choices. For instance, the calories in one brownie can be over 200 calories and 10 grams of fat. To reduce your calories you can cut that brownie into twos or fours and have it over two or four days. This can help with cravings if you just have to have it. Instead of that crispy fried chicken, try grilling it, baking it with bran flakes, or simply frying it with healthier options and limiting how many pieces you eat. If healthier is your goal drink more water and make fruits and veggies the main ingredients of your meals.
No you don’t have to join a gym. Getting fit can include anything that gets you moving and increases your heart rate. My personal favorite is walking but if you can’t or just don’t want to walk you can do housework, yard-work, dance (even in your chair), skate, skip, etc.. You just have to get moving and once you get started your endurance will increase and you may want to start doing more.
Nutrition and Fitness
With weight-loss and weight maintenance fitness and nutrition go hand-in-hand. To reach your goal, the key is learning how to balance the two. A lot of studies suggest strategies such as Calorie in VS calorie out. But for every report you read there may be 10 other reports that discredit that report. Who or what can you believe? You can ask your Doctor, maybe he/she knows or can refer you. If you can’t talk to a doctor, research what is the best plan for you. I can’t tell or suggest a plan because I am still learning and what worked for me might not work for you; which is so maddening. But I do suggest to start monitoring your food and modifying your calorie intake. Clearly if you are overweight or obese what you are currently eating is not the key. So try limiting the amount of food you eat. Instead of drinking four cans of soda try drinking one and drink more water instead. Adopt a fitness plan that will be easy to adjust and maintain.
Don’t panic.. There are tools that will help you establish a plan.
I successfully use Sparkpeople. Sparkpeople lets you track and monitor your food, exercise and goals. There are also teams and communities you can use for support. MyfitnessPal is another website like Sparkpeople and there are many others; you just have to pick the plan that works for you.
Wearables: Activity trackers
There are several wearables available. I use a Fitbit Surge. What is great about Fitbit is that it tracks your steps and monitors your heart-rate (useful during exercise). Another cool feature to Fitbit are the FitBit Challenges. You can challenge other Fitbit users to Daily, Workweek, or Weekend challenges. I won countless workweek challenges by increasing my steps which in turn assisted in my health and fitness.
Programs and Trainers:
I joined a program and hired a trainer but there are plenty of resources you can utilize to assist with your weight-loss. The key to remember when deciding if you want to join a program is you need to ask the important questions: Will this help me lose weight safely? Does this plan involve changing my lifestyle? Does this plan recommend fitness? Can I maintain this plan for life-time weight management?