My sister, Monica is attending graduate school to be a health fitness instructor, so when I told her I was planning to lose weight she gave me somethig to think about so I want to share these same concepts to you.
A.) SIZE & AGE
- Always remember that no one is the same size, especially us women we constantly compare our 5.4′ with 165lbs, being over 30-35 and giving birth to 1 or more child or if we are big boned to a 5.0′ with 110lbs girl who is probably half our age. Let’s get real here, as much as we’d love to get back into that skinny self of ours we can’t rush it or beat ourselves over it. Age is also something to consider, no matter what the TV offers remember they are a marketing business to “make money” so do not fall into their scam.
- Be in mindful that what may have worked for your friends, may NOT work for you, even if you have the same body size and frame.
- Consult with your doctor first find out what IS your “Body” type: petite, thin, slender, tall, average or even plus size. Once you find out what your body type is, then your doctor can help you evaluate what is your body mass and how much fat you need to take out. The most important thing is to know your body and your doctor would be the best consultant then those weight watchers people (not discrediting them, but please ask if they are a “licensed” MD, many are not and training certificate does not count). At least for me.
- Then your doctor will give you suggestions and advice on what you should do or to be aware of; as for me I have high blood pressure and I was a smoker (btw, haven’t smoked in close to 2 months!!) I’m also older then 30 (Let’s just leave it at that ;).
B.) Baby Steps
- Don’t ever start anything drastic that is the MOST important part of this health remedy.
- Be GOOD to yourself, when you are starting your weight plan, start small.
- Never compare your metabolism to anyone in your household, spouse, teenagers or even your peers.
- Eating styles, more and more magazines and healthcare physicians are “encouraging” for people to snack more often and to eat more meals in the day, but the question is what and how?
- If you like to drink sodas like me, you don’t have to completely stop cold turkey; just do it in moderation. For example: Week One: I stopped buying cases of sodas and restrict my soda intake to just social gatherings or I’d substitute the soda for ice tea or even fraps, the amount of sodium and syrup intake from sodas not only build up the negative fat in your body but can also rot your gums and teeth, so replacing it with ice tea even with real sugar is not going to do as much harm as sodas would, even with diet sodas it isn’t healthy. Week Two: I got use to drinking ice tea that I slowly weened myself into lemonade, but remember you must drink MORE water whenever possible, if you need to add flavor to your water mint leaves or just slices of lemon actually helps.
- Create goals; whether it will happen or not is not of importance, just the mere fact you started one you deserve a pat on the back. What I have done; I will literally create a calendar and I’ll have it in lavendar construction paper with butterfly stickers ;) Sorry getting my crafty side in here. I like to create a schedule, but I don’t create it for a whole month or a week, if you’re like me and our lives are so inconsistent and we don’t know how to be consistent, then start with 1 day. For example; put down small goals like eating a fruit or drinking a fruit juice today. If it helps put a star or your favorite stickers on the goal you completed that day. Once this continues for 3-5 days straight, then start your weekly schedule and go from there.
C.) Feeding the Hunger
- If you’re like me and you don’t have a consistent schedule or sometimes your insomnia gets in the way, you’re thinking . . . “How do I get 6 meals a day and 8 small snacks in me?” Here’s my suggestion to you; don’t ever completely go by any health suggestion unless it is strongly encouraged by your doctor.
- Let’s go back to our homemade calendars we’ve created even if it’s just for that day. Look at your schedule when you get up while you’re drinking your coffee; go through the list and look at how busy it will be, then you think “Oh gosh I have no time to pack me a lunch, gotta go and get some fatty food to eat as a drive by and then you’ll call your spouse or your child to get the frozen food out for dinner. Here’s my suggestion: If your schedule is already cramped, take some snack foods, preferably fruit bars, unsalted nuts, real fruit (not the ones in a cup), and a bottle of water. If you’re at work and you’re not suppose to have food at your station, then snack on something while you’re up to walk around or when you’re in the break room. Most importantly do not neglect your hunger.
- Whatever you do, DO NOT skip breakfast! You won’t believe how important this is; your body has built up fat over the evening while you were asleep, having to build up more fat for another 4-6 hours is not healthy. Even if it’s yogart with some oats and a banana, hey you just had breakfast, but most importantly do not skip it. If you overslept and it’s almost noon, then eat something!
D.) Mathematics on Food
- I don’t know about you, but when it comes to adding, subtracting and multiplying my head begins to hurt, so those who are tech savy, there is an app for you (iPhone Users) called “My Fitness Pal.com” I use it along with my weight tracker. Those things are a piece of work! No paperwork, not looking for your weight diary, who am I kidding I never did that! LOL. Anywho, this actually does help along with “Fooducate” you can scan any food at your local grocery store and view the health reviews and calories. For those who are non-iphone/smartphone users; well get out your trusty notebook and start counting! j/k, but seriously it is important to put this in your calendar.
- When we keep track, it truly helps us to see how far we’ve come and it encourages us to keep going.
- When cooking a boxed meal, always look at the serving size content and if the sodium is high for that meal, mix it up with more veggies and less carbs and I’ll get to Carbs in the next section.
- NEVER weigh yourself after you eat, I can’t tell you how many of my friends have done this, unless you want a heartattack, don’t do it! As the old rule goes: Weight yourself right when you get up in the morning that will determine your true weight.
E.) To be Atkins or Not to be Atkins???
- I want to forwarn anyone who LOVES the Atkins Diet that all of the suggestions I have here is in my own personal opinion along with other doctors I have asked and I’m just sharing my thoughts about the whole Atkins method.
- I do not believe you should take out any of the food groups in your diet including cholesteral and fat. Every food group is just as important as the others, the problem we have in the US regarding obesity is that we aren’t being physically active and we take on too much of something so always think “moderation”.
- I still lost weight without changing the color of my pasta or rice. I still eat white sticky sushi rice Yum! You can’t tell someone you’re eating healthy when you have wheat pasta or brown rice if you have so much butter and non-sea salt covering your pasta or rice, you might as well just have it with the white rice/pasta.
- When eating any type of carbs, always you moderation never over do it. It’s okay to have carbs in every meal, but if you’re going to do that use more veggies and fruit. Watch your intake with butter, salt or oil in your foods as well.
- As I had mentioned in the beginning, you can not compare your body with anyone else, if you are between the ages of 18-25 vs. 25-35 or 35 and up; each of your physical regimene is going to depend on your doctor’s recommendation, but I can say this; if you’re like me and HATE the idea of excercizing, then don’t do it. There are plenty of physical activity that won’t feel like excercize. What I did is start with Wii games and I’m not talking about Zumba, I’m talking about playing with my children; boxing, baseball, skiiing; the important part is that you’re getting up and doing something.
- Getting involved in some physical activity will take your mind off of your depression, your low self-esteem and it is fun when you can involve yourself with your kids.
- Those who are single or have no children, get a Wii game anyways or a Kinnect, I can’t tell you how much fun it is to invite some of your girl friends and just blast music and have fun in the comfort of your home. If you are a loner like my husband (hint, hint); what he does like to do is just take walks around the park, downtown area and of course us women LOVE to shop, even if it’s window shopping, but at least we’re getting up.
- More we are involving ourselves in a consistent physical activity, it will increase our energy to do more and this is where excercize or workout will start to come in. Remember always start slow don’t just jump on a treadmill, otherwise you won’t feel like you’ve made any changes.
- Don’t ever forget to praise yourself! To me I feel it is the most important part of changing our lives. Losing weight doesn’t have to be boring or without sugars and sweets. What I do if I feel I’ve accomplished something I do go out and get me a frapp if I’ve completely been off of sodas for a whole week! The more often I praise myself the more I start to notice my caution in what and how I order food.
I hope these steps were a helpful guide and remember, this may have worked for me, but don’t hold it 100%; please consult your doctor first. I hope this will guide you to a more healthier and happier you! I love you all!