At Week #6 of your 2015 fitness plan, you may be getting antsy … and commercials that promise quick weight loss may contribute to your feeling of impatience.
Remember, though, weight loss takes time. There is no magic pill or program or exercise plan that will allow anyone to lose 5 pounds a week or more. (Who believes this nonsense? If it were true, nobody would be overweight, right?!?)
The truth is that seeing the results of a healthy lifestyle requires patience. You can’t say, “Well, that didn’t work!” after a few weeks, because your body needs time to reshape itself based on your new way of living.
You also need to be consistent. A common mistake is to eat very little during the week and then overeat on the weekends.
Make sure that when you splurge you do not go overboard. Going out to eat on the weekend or having a dessert after dinner one night is fine, but having an extra 1000 calories in food and drinks on Saturday and Sunday will inhibit your weight loss.
So, take a deep breath, don’t weigh yourself every day (or multiple times a day), and let the time pass while you make healthy choices.
Week #6 Healthy Choices Tips:
* Keep a food and exercise journal so that you can see exactly what you are eating and how often you are exercising. At the end of the week look back over your journal and circle “extra” calories such as desserts, alcoholic beverages, regular soda pop, chips, etc. These calories add up and if you are not losing weight you need to cut down on splurges.
* Eat breakfast every day. If you start your Saturday morning with no fuel then you will be overly hungry by lunch. Eat every 3-4 hours every day so that you will avoid overeating.
* Bring healthy foods wherever you go. When you are out running errands, on a road trip or simply at work, make sure that you have plenty of healthy choices such as fresh fruits and vegetables. And always ride with a car apple!
* If you overeat at a meal then really watch your portions and food choices at the next meal. For example, if you have pizza at work for lunch, then be sure you have a healthful dinner. For example, choose a big salad, lean protein such as fish or beans, and some fruit for dessert. Balance your calorie intake for the day so that you can still be in a calorie deficit and lose weight.
Approach healthy eating and exercise with consistency and patience. You will know that you have achieved a healthy lifestyle when exercising and eating healthy are the norm. When you miss a few workouts or eat a few too many splurge foods, you will desire getting back to normal and that is the definition of living a healthy lifestyle. You can do it!
|Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Unity Point-Trinity and Two Rivers YMCA. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.|