Publication: Diet Buddy
What Do You Have To Lose? | |
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Diet Buddy - Monday, July 30, 2007
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What Do You Have To Lose?
Hi There Buddies...
I'm sorry to have to say that today will be the last Diet
Buddy issue going out. It's been a pleasure giving all of
you helpful diet advice and information that hopefully has
come in handy on a few occasions, and I hope you never give
up on your goals and dreams for a healthier and happier
you.
But don't worry your subscription isn't ending, from now on
we will be sending you a daily subscription to to our long
running health and beauty publication 'Looking Good'. I'm
sure you will enjoy the tips and advice from Looking
Good's editor Jamie. If you don't want to receive your
new subscription scroll down to the bottom of the page and
unsubscribe now.
If you have any questions or diet concerns... remember, you
have a computer on hand and can put anything that comes to
mind in your search engine and have a wealth of knowledge
at your fingertips.
So on with today's issue on taking the proper steps that
will help us get healthy and stay healthy for good, thanks
to Fitness Magazine.
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Adapt and Adjust!
Ditching a lot of pounds is as much an emotional process
as a physical one. You'll need to lay a psychological
foundation for success before you attempt to change your
behavior, experts say. "Getting your mind accustomed to,
and not afraid of, a new behavior is key," says Robert
Mauer, Ph.D. Here's how to get your head in the game.
* Find a new BFF...
For many of us, food is a friend - it's what we turn to
when we're lonely or upset. Stop thinking of it that way
and "allow yourself to grieve for the loss," says Lyssa
Menard, Ph.D., a psychologist in Chicago. She suggests
finding a replacement that keeps your hands busy, such as
knitting or posting entries on a weight-loss message board.
"It should be something that makes you feel good." she
explains.
* Cut yourself some slack...
"Think 80 percent, not 100 percent," says Menard. In other
words, accept the fact that you don't have to be perfect.
Changing your patterns 80 percent of the time is much
better than being perfect just occasionally.
Promote Social Change!
Happy hour, girl's night out, office goodies... food is a
big part of our social lives. To stay on track, prep your
peeps for the switches you're about to make.
* Have a serious heart-to-heart...
with friends and family before you start, and be specific
about what you need," says Tara Gidus, R.D., a nutritionist
in Orlando and a spokesperson for the American Dietetic
Association. "For example, tell them not to give you
chocolate as gifts." At work, ask colleagues to designate
an out-of-the way place for candy, cookies and other
tempting treats, rather than putting them in areas you
can't avoid.
* "Mix up the way you have fun,"...
says Bonnie Taub-Dix, R.D., a nutritionist in New York
City and an ADA spokesperson. Instead of Friday-night
happy hour, take a tennis lesson with your pals.
* Be smarter about eating out...
Dinner at your favorite restaurant? Go for it! But
choose your food carefully. "Split an entree, or order
an appetizer and a salad as your meal," says Taub-Dix.
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Eat Healthy!
We're not talking about a lifetime of celery sticks. Just
a few simple changes to your shopping and cooking routines
can go a long way. Try these:
* Make a list...
before you head to the super-market. A recent study found
that writing down what you plan to buy makes you less
likely to load your cart with things you don't really
need, like potato chips.
* Tweak your dinner routine...
Stock your kitchen with fresh and frozen vegetables, pre-
cooked chicken, whole-grain pasta, low-fat cheese, fruit
and herbs for flavor, says Taub-Dix. You'll be able to
pull together a healthy dinner faster than Domino's can
deliver.
* Manage your munchies...
Carry proportioned snacks in your bag, such as one-ounce
packages of nuts or string cheese, mini fruit cups in
natural juice, 100-calorie packs of cookies or protein
bars.
Write Your Way to Success!
We know, we know, you've heard it before. But when it
comes to changing your lifestyle, a food journal is as
fundamental as those black pants in your wardrobe. "I
always recommend a diary," says Gidus, who believes it's
the key to understanding what you're eating and why.
* Begin by Keeping a journal...
for at least one week. When you fill it out each night,
make the experience as relaxing and enjoyable as possible:
Light a scented candle, sip a cup of green tea, play some
soft music. Each entry should include:
- the time you ate
- what you had and how much
- where you ate
- who you were with
- how you were feeling at the time (stressed, lonely,
bored, celebratory, etc.)
- how you felt afterward, physically and emotionally
(stuffed, guilty, satisfied, etc.)
* At the end of the week, read your journal. You may find
surprising patterns, such as that you eat more when you're
with certain friends or that you reach for crunchy foods
when you're stressed at work.
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Do the Math!
It's time to figure out how many calories you should be
eating in order to reach your weight goal. Once you know
this magic number, you can choose the food plan that's
best suited to your body's needs.
* Your weight-loss equation:
655 + (4.4 X your goal weight in pounds) + (4.6 X your
height in inches) - (4.7 X your age in years) = base
calories.
* Multiply this number by:
1.2 if you get little or no exercise
1.3 if you're somewhat active
The total is the number of calories you should eat each day
in order to reach your goal weight and maintain it.
Get Moving!
Regular activity burns calories, builds muscle, reduces
your risk of disease and sharpens your mind, says Pamela
Peeke, M.D., an assistant professor of medicine at the
University of Maryland.
* Move more all day long...
Go for a walk around the block. At work, instead of
sending e-mails, get up and visit your colleagues.
* Build up to 10,000 steps a day...
To get started, wear a pedometer and figure out how many
daily steps you typically take. Then, every couple of
days, add 500 extra steps until you reach 10,000.
* Try more challenging activities,...
once you've boosted your fitness level. To get tips
and meet up with other people like you, join an online
fitness community like Team Fitness.
Celebrate Your Success Every Day!
Don't put your life on hold until you hit your weight
goal.
* Be kind to yourself...
says Beck. To keep motivation high, give yourself gifts
to mark your progress - a new hair cut, a pedicure.
* Stay positive...
Lost two pounds instead of five? Feel good about what
you've achieved rather than focusing on what you didn't.
"Don't wait to like yourself until you're thin," says
Maurer. "Like who you are NOW."
Have a great week everyone and I wish you all the best!!!
Disclaimer: Since I am not a medical professional any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
****
New !!!
Diet Buddy Forum... discuss this issue or any other issue
you'd like to talk about! Visit: Diet Buddy Forum
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Copyright 2007 by NextEra Media. All rights reserved.
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