That’s One Small Step for Weight-Loss

On this 41st Anniversary of the first moon landing, let’s use those famous words to get moving.

Here is some more walking data to chew on. Walking is great because anybody can do it. It doesn’t really take any special equipment other than comfortable shoes and a watch to keep track of your schedule. There is a proper way to get the most out of it though.

Start every walk by doing a few stretching exercises so you warm up your muscles for 5-10 minutes. Then hit the bricks. Walk at a brisk pace that will get your heart rate up a bit and generate a sweat. Do that for 30 minutes then slow down to an easy speed for 5 minutes to cool down. Then finish by doing a few more stretches before hitting the shower.

On a couple of days weekly (like weekends) walk twice as long. If you can’t do that yet, work up to it.

It’s important to remember that you should never take no more than 1 to 2 days off a week. Believe it or not,  you’ll actually get hooked on the habit after 14 days.

It all starts with that first step. You’ll feel better, sleep better and make “one giant leap” to dieting success.

TODAY: DO I REALLY HAVE TO TELL YOU TO WALK AGAIN? I KNOW, I’M NAGGING.

Water, Water Everywhere

It’s amazing that our parents ever survived without carrying bottles of water everywhere. Actually, my father would have laughed himself silly if I had suggested to him that people would actually pay more for a bottle of water than for soft drinks or even beer! I don’t carry any. I’ve found that it’s available pretty much everywhere thanks to a plumbing system invented during the Roman Empire.

You’ve heard it many times before. Water is a dieters friend. It helps fill you up. Just don’t overdo it. There are those rare cases of water intoxication. In unusually high amounts it can dilute the electrolytes in your body and cause severe problems. Just drink a big glass a few times a day. If you’re on Atkins it’s necessary to purge your body of excess protein. It will also keep you regular. As a bonus, all that hand washing in the restroom will probably fend off a few colds too!

TODAY: TAKE THE STAIRS.

Plan For Tomorrow Today

I’ve found that by planning my meals the day before gives me a chance to really enjoy them more. And research has shown that enjoying food makes it more filling and satisfying. I’ve been on the Atkins diet and I have an egg breakfast every day. By planning how to prepare those eggs, what meat to have (like leftovers from dinner) and even what condiments to use makes that breakfast an event. It’s like setting a goal and reaching it. So I start the day with a diet victory. As a bonus, I often get to try new things. Have you ever tried a barbecue omelet?

Dieting is a life extending change. So plan your diet menu for tomorrow today and you’ll have more today’s to plan too.

TODAY: PLAN YOUR MEALS FOR TOMORROW. THINK ABOUT THEM WHILE YOU’RE WALKING.

Don’t Lose Too Much Too Fast

I know, you’re thinking now that you wish you had that problem. But it really isn’t the way to turn your weight around. If you try to change things too fast, odds are that you will get discouraged and give up. If you just stop eating all together your metabolism will slow down and when you eat (and you WILL eat) the weight comes right back. Let’s get real about how you got this way.  You’ve been eating too much, exercising too little (or not at all) and your mind is telling you that you like the sweets, snacks and the couch. But you have to start changing that NOW.

Don’t start feeling guilty about eating. You’ll just eat to console yourself. You simply have some adjusting to do, and I don’t mean letting your belt out another notch. You need a mental adjustment. You CAN get to a healthy weight. You have to believe that you can. But understand that it won’t happen because of a fad diet. It takes a mental commitment to eat good food in smaller portions and get exercise.  It’s the only way to win the battle of weight loss.

TODAY: WALK AROUND PART OF YOUR NEIGHBORHOOD. MAKE THAT ONE OF SEVERAL REGULAR WALKING ROUTES TO REPEAT.

All Those Bites Count Too

I’ve told you before that exercise counts even if it’s in small portions throughout the day. Well food does the same. Don’t fool yourself. A bite of candy here, a few chips there, it still gives you calories that you have to burn. Don’t have those things around and you won’t be tempted. You do want to eat several times a day to keep your metabolism up and burning. Just eat snacks that have high protein, low carbs, high fiber and low calories. Pay attention to what you eat don’t just open your mouth and stick in whatever is handy.

TODAY: AVOID UNNECESSARY CALORIES.

Many Meals Make Less You

Eating several small meals a day is a great way to keep your metabolism up and your hunger down. Of course the more times a day you sit down to eat, the more times you might overeat. If you can’t eat a small amount at a meal or snack then eating five or six times a day isn’t the best way to go. The trick is eating when you are actually hungry but not so hungry that you might eat too much. According to the ADA, eating every time you feel “slightly” hungry can result in overeating. So set small portions of high quality food, high in protein and fiber. (meats, veggies, hard cheese) and low in carbs.

TODAY: MAKE LITTLE MEALS LOW IN QUANTITY AND HIGH IN QUALITY.

Trick or Trick

By now, if there’s any left, the Halloween candy at the stores is marked down to about 75% off. I know the temptation is hard to resist and the savings are fantastic, but walk on by the display and congratulate yourself for your control. Besides, all the good stuff is gone now anyway. (How much candy corn does anybody really eat?) The temptation is the real trick of the season that will not treat your waistline well.

TODAY: DON’T BUY BARGAIN CANDY… OR ANY OTHER CANDY!