Don"t Convince Yourself That You Can"t Overcome Obstacles To Lose Weight
Don't make excuses It is said that we tell stories to make us the hero or a victim.
This is never truer that with those who want to believe that they are over weight or obese because of a medical or genetic condition they have no control over.
Many who struggle with their weight are quick to say they have a "condition" that prevents them from trimming down.
This can be true in some circumstances.
Drugs such as steroids and some antidepressants may cause weight gain.
In one of life's cruel ironies, obesity is clinically linked to depression and visa-versa.
Some do have slower metabolism from a physiological standpoint or chronic medical conditions, such as under active thyroid, which challenge weight maintenance.
The truth is, however, that far more think they have a physical reason for overweight or obesity when in fact they simply need to learn some fundamental principles to effect real change.
Snacks Learning to read a label is critical when it comes to snacks.
A great place to start is keeping a food log for a week - you can get a simple food log free by subscribing to my newsletter - many snacks have labels that indicate a calorie count that seems reasonable until you read on and find there are two or even three portions in the package.
Developing a taste for more natural snacks like fruits and nuts is a good start.
If you are often in a situation to need pre-packaged snacks read the label and look for something with at least ten grams of protein, which will tackle your hunger.
It's rare to find decent quality snacks in the typical convenience outlets and planning ahead is the best bet.
Purchase high quality, protein rich snacks and stash them wherever you normally find yourself when a snack-attack hits.
Fast Food Fast food is a favorite target of nutritionist these days and even the government is getting involved.
That's too bad since we'll never master wellness if we keep allowing others to do our thinking for us.
Most burger combo meals are well over a half-day's caloric intake for most adults and off the charts for fat and carb content.
A burger is one of my favorite foods but if you want it healthy you need to hold the mayo or dressing (ketchup, mustard are fine) and ask to have it loaded up with veggies.
I often ask for extra tomatoes on mine.
Cheese is also a double-edged sword as it brings some protein and calcium to the table but drags as much fat as well.
You are better off to avoid the added fat.
Any fried sandwich is a poor choice whether it is fish or chicken and if you go for burritos, pitas or even sandwiches keep in mind that a lot of the calories come from added dressings.
Start now to develop a taste for dressings that don't bring a lot of fat with them by avoiding sour cream, mayonnaise and oils.
Lack of Activity Exercise is important for overall wellness but you don't have to suit up or go to the gym to get the results you need.
The body actually burns fat at a relatively low heart rate, about 60% of your maximum heart rate, which most of us achieve with a brisk walk.
Walking the dog or walking with your kids or significant other are great activities.
Take stairs instead of elevators.
Walk from the edge of the parking lot.
Of course, the gym is great.
Resistance training or swimming is something you can do at a gym that produces great results.
If you are currently obese, water aerobics are very low-impact and a great place to start.
Food peer pressure A popular commercial for a restaurant chain shows a fellow being mocked by his friends when he orders an "under 500 calorie" meal.
Another challenge is special events when eating less healthy food choices are the norm.
This is a real challenge for many of us and is combated first by our decision to make a real change in our lives and then executed by enjoying in moderation.
Many times your social group feels threatened by your demonstration of discipline.
You simply have to ignore it and stay focused on your goal.
If the culture of your circle of influence is promoting unhealthy habits, then you have to decide what is more important to you.
Large portion sizes Portion sizes, especially in the US, have gotten out of hand.
Many fine restaurants now feel it is a badge of honor to serve massive quintiles of everything and/or "endless" salad bars or "bottomless" soup bowls.
At home we may have seconds and thirds of a favorite dish.
In a restaurant, split an entre with your companion.
It's almost for sure that there is enough to satisfy.
You can each order a soup or salad and you'll probably find you are just fine.
At home, prepare only what represents a healthy portion.
If you make more, don't put it on the table.
Wrap it up and save it.
Paying attention to these five areas can help you avoid being overweight or obese.
This is never truer that with those who want to believe that they are over weight or obese because of a medical or genetic condition they have no control over.
Many who struggle with their weight are quick to say they have a "condition" that prevents them from trimming down.
This can be true in some circumstances.
Drugs such as steroids and some antidepressants may cause weight gain.
In one of life's cruel ironies, obesity is clinically linked to depression and visa-versa.
Some do have slower metabolism from a physiological standpoint or chronic medical conditions, such as under active thyroid, which challenge weight maintenance.
The truth is, however, that far more think they have a physical reason for overweight or obesity when in fact they simply need to learn some fundamental principles to effect real change.
Snacks Learning to read a label is critical when it comes to snacks.
A great place to start is keeping a food log for a week - you can get a simple food log free by subscribing to my newsletter - many snacks have labels that indicate a calorie count that seems reasonable until you read on and find there are two or even three portions in the package.
Developing a taste for more natural snacks like fruits and nuts is a good start.
If you are often in a situation to need pre-packaged snacks read the label and look for something with at least ten grams of protein, which will tackle your hunger.
It's rare to find decent quality snacks in the typical convenience outlets and planning ahead is the best bet.
Purchase high quality, protein rich snacks and stash them wherever you normally find yourself when a snack-attack hits.
Fast Food Fast food is a favorite target of nutritionist these days and even the government is getting involved.
That's too bad since we'll never master wellness if we keep allowing others to do our thinking for us.
Most burger combo meals are well over a half-day's caloric intake for most adults and off the charts for fat and carb content.
A burger is one of my favorite foods but if you want it healthy you need to hold the mayo or dressing (ketchup, mustard are fine) and ask to have it loaded up with veggies.
I often ask for extra tomatoes on mine.
Cheese is also a double-edged sword as it brings some protein and calcium to the table but drags as much fat as well.
You are better off to avoid the added fat.
Any fried sandwich is a poor choice whether it is fish or chicken and if you go for burritos, pitas or even sandwiches keep in mind that a lot of the calories come from added dressings.
Start now to develop a taste for dressings that don't bring a lot of fat with them by avoiding sour cream, mayonnaise and oils.
Lack of Activity Exercise is important for overall wellness but you don't have to suit up or go to the gym to get the results you need.
The body actually burns fat at a relatively low heart rate, about 60% of your maximum heart rate, which most of us achieve with a brisk walk.
Walking the dog or walking with your kids or significant other are great activities.
Take stairs instead of elevators.
Walk from the edge of the parking lot.
Of course, the gym is great.
Resistance training or swimming is something you can do at a gym that produces great results.
If you are currently obese, water aerobics are very low-impact and a great place to start.
Food peer pressure A popular commercial for a restaurant chain shows a fellow being mocked by his friends when he orders an "under 500 calorie" meal.
Another challenge is special events when eating less healthy food choices are the norm.
This is a real challenge for many of us and is combated first by our decision to make a real change in our lives and then executed by enjoying in moderation.
Many times your social group feels threatened by your demonstration of discipline.
You simply have to ignore it and stay focused on your goal.
If the culture of your circle of influence is promoting unhealthy habits, then you have to decide what is more important to you.
Large portion sizes Portion sizes, especially in the US, have gotten out of hand.
Many fine restaurants now feel it is a badge of honor to serve massive quintiles of everything and/or "endless" salad bars or "bottomless" soup bowls.
At home we may have seconds and thirds of a favorite dish.
In a restaurant, split an entre with your companion.
It's almost for sure that there is enough to satisfy.
You can each order a soup or salad and you'll probably find you are just fine.
At home, prepare only what represents a healthy portion.
If you make more, don't put it on the table.
Wrap it up and save it.
Paying attention to these five areas can help you avoid being overweight or obese.