Last night in Run for God, we discussed nutrition. I'll talk more about that in the wrap up post for Run for God this week. We also discussed weight loss and today, that's what our motivational Monday is about!
Here's my take on the list above. I found this on Pinterest with no real direct link to its originator.
1. Lifestyle - AMEN! Crash diets and diets that promise significant weight loss quickly are not healthy. What's going to happen when you quit those? The weight will come right back! Even worse you may have damaged your metabolism. Make choices that you can implement daily. Choose wisely each time you eat or snack. Your diet should be your everyday choices to choose life!
2. Get Organized - The more organized you are with your food choices, the better your chances are of avoiding quick fixes like fast food, the vending machine, and frozen-prepackaged meals. Meal planning and creating single (Ziploc bag) servings of your snacks is a great way to prepare for an entire week in one afternoon.
3. Portion control - Eat on smaller plates, portion your meals for the week during your meal plan. We as Americans eat entirely too much each meal (Eating slower helps with this too - see below)
4. Leave food - It is OK to stop eating before the food is off your plate. If you are following the portion control above you should be putting less on your plate to begin with, but you still do not have to eat it all. If you feel really bad about wasting, save it for later as leftovers!
5. Don't feel deprived - Here's the "everything in moderation" part of weighloss... While some things like cookies, ice cream, and chocolate are not good on an everyday basis... it is OK to have them every now and then. You don't have to watch your friends have everything that you "can't" have and feel bad about it. Now self control plays a big role here. If you don't have self control... you might not want to have that splurge to start with. Just saying.
6. Make a meal out of it. - Have dinner as a family. Sit down at the table. Put your meal on "pretty" plates and enjoy it. I find that when I spend the time cooking, then setting the table, then eating, I always eat less (and that could be because I am exhausted after all that but it could also be because I am enjoying the conversation at the table, the beauty of the dinner, or just the fact that I can rest as I enjoy the meal)
7. Eat Slowly. - It takes your brain 20 minutes after consuming food to tell you that you are full. So if you are downing your food super quickly, you'll finish the entire meal before 20 minutes (or in 5) and then just feel stuffed when your brain realizes what you have done. I know this can be challenging, but if you take the time to slow down, you will eat less.
8. Enjoy your food - One of my sweet friends said one of her favorite quotes is "Eat to live; don't live to eat." It's kind of been said above, but food is meant to fuel our bodies, and we should enjoy the experience.
9. Exercise - Exercise combined with eating "right" is the only way to lose weight. Yup I said it. Only way. There is not a magic pill or magic "diet." You have to put in the work to see results. I promise it will be worth it! Like Nike says, "Just do it"
10. Sleep - Our sleep patterns do make a difference. Consistent hours of sleep are crucial to our body functions. I like to be in bed around 9 or 10. Call me an "Old lady" if you want, but I would rather be called "old" than "cranky" because that is exactly what I will be if I don't get adequate rest.
Here's a few other tips to add to the list:
- Set realistic goals. You are not going to lose 5 pounds in a week. That is not a healthy amount to lose every week.
- Take pictures of yourself. Sometimes the scale will not move, but you will be changing. Take lots of pictures to document your journey.
- Take measurements instead of just counting on the scale. Measure you hips, thighs, arms, what ever area you would like to see change in.
- Drink water (limit sodas).
- Make friends to encourage you along this journey. Remember it is a lifestyle, so surround yourself with people who support and encourage you.
You can achieve your goals with time, patience, and consistency. It does not happen over night, so pick one thing to adjust each day (or even one thing each week) as you develop your healthy lifestyle!
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