Can I Ever Lose Those Last 10 Pounds?
If you have been reading my blogs for any period of time, you know I don’t believe in crazy diets, diet pills, shakes or whatever the “quick-fix-cure” of the moment is. I believe in making small changes to your diet and fitness regimes that reflect a change in ‘lifestyle’ for your long term health benefits. Changes that you can stick with that aren’t once a year resolutions, or fixes that will have you lose 20 pounds in 2 weeks.
That being said, it is often very difficult to lose those last goal-pounds (especially for women, and particularly as you age and your hormones and body metabolism change). So what’s the cure? Here are some ideas to post in your daily eye view, and try to make a serious effort to be loyal to them. Overtime, unless a more serious medical issue is undiagnosed, you may see those weight goals you desire. I’m comfortable saying, you will feel more energetic and find that you don’t want to go back to the way you were living before!
1. Make dining ‘an experience’. Don’t eat while watching TV on the couch or in front of your computer while working. You will find your eating experience more satisfying, and will see that you eat less calories. Also, don’t bring extra food bowls to the table. It makes taking seconds when you may not be TRUELY hungry, too tempting.
2. Use spices, flavored vinegars and flavored olive oils to add excitement to your food instead of over-salting or frying.
3. Make sure fiber filled foods and probiotic foods are in your food plan. There are a lot of fruits and vegetables, as well as whole unprocessed grains, which are loaded with fiber which leave you feeling satiated for longer.
4. Create a fitness plan and keep a diary. Remember that doing exercise regularly isn’t just about losing weight, but also builds bone density, increases metabolism, improves balance and daily activity functionality, which maintains a higher quality of life!
5. Consider that the food you put into your mouth can be your greatest medicine or your strongest health-deterrent. Try removing processed foods in favor of seasonal fruits and vegetables.
6. Support your local organic farmers. Eating organic vegetables reduces concerns about pesticides and contaminants in your food.
7. Get your family and friends’ support with your mission. Make it a game or start a neighborhood or friend-group to share cooking or exercise ideas.
8. Allow yourself treats (in moderate portions). Denying any special foods, makes you want them more. Small special treats allows you to indulge without guilt or obsession!
9. Eat breakfast! Your body needs fuel for the day to run efficiently and rev your metabolism. Skipping breakfast will prove counterproductive over time.
10. Keep healthy snacks such as dry roasted, no salt almonds (10-12), dried plums, small bags of high fiber cereal, Greek yogurts or hard boiled eggs (take cold-pack lunch sack if no fridge is available). Having a small, high protein or high fiber snack midafternoon, keeps you from binging after a long day.
11. Capsaicin, a natural substance in peppers that gives them their heat, helps you burn more calories at rest. Turmeric and cinnamon help reduce inflammation and cinnamon can lower blood sugar and triglycerides. Ginger can decrease motion sickness and nausea and may also relieve pain and swelling associated with arthritis.
12*. Be your own best cheerleader!! Don’t beat yourself up if you ‘fall off the wagon’. That should not encourage you to take the weekend or vacation off for a food-bonanza! Those food explosions add up over time and as you age, it becomes harder to turn around.
You didn’t put weight on overnight, and it won’t come/stay off overnight either. Do it wisely and safely and enjoy the benefits of a healthier lifestyle!