Your Process or Managing Weight (Vol. 1, No. 1)

by Theresa on February 9, 2012

Welcome to our new monthly series, called Weigh Wise!

It’s a new year – always a time for thinking about how to improve our lives. At the top of most lists is losing weight. Regardless of your weight, most everyone needs to manage it. Why is it so difficult to lose weight and keep it off? We all know the drill, no matter how much you want to lose, just decrease calories and get more exercise, right? It’s more complex than than. Study after study shows that long term weight loss results are very poor. So shall you just give up and not even try?

ABSOLUTELY NOT! This series will explore the latest in how you can manage weight. Many think that in order to lose weight, you have to “go on a diet”. That’s the problem!

Depriving yourself of most or all of the foods you enjoy is a drastic amount of change that can’t be sustained. You may lose the weight, even a lot, in the short run. Inevitably, people go back to previous eating patterns, and the weight comes back on, with extra pounds.

The real, sustainable solution is DON’T DIET. GO ON A NEW WAY OF EATING that you can do for the rest of your life. That way, you don’t deprive yourself. How can this be done? First, have a realistic plan. You may want to ultimately lose 20, 50, or 100 pounds. Setting your ultimate goal as your only goal can be daunting and cause you to stop trying. Why not set smaller and achievable goals, like 10 to 15 pounds? That can improve most diseases like diabetes, heart disease, and high blood pressure. And you FEEL BETTER.

Next, decide what you’re realistically willing to do to get to your goal. If you pick one or two and make specific “appointments” to do them, you are more likely to succeed. Examples:

1. Eat breakfast.

Skipping it can make you gain weight! Have a piece of whole wheat toast with peanut butter, or a protein bar–anything in order to get your metabolism going. If you don’t eat breakfast, choose 2-3 days a week to start. Then take note how your energy level when you eat something before 9:00 a.m.

2. Exercise. Come to Dance Out Diabetes!

Add to this a day or two a week of walking for 10 or 15 minutes (that’s 5 to 7 minutes out and 5 to 7 minutes back), and you have an exercise plan that can last. When you’re ready, slowly increase walking time in 3 to 5-minute increments. Build up to 30 minutes total on most days.

3. Drink less sugar drinks (including juices and sodas). Drink more water instead.

The key to long term weight loss is making small, sustainable changes (“taking baby steps”). When you do this, the weight you lose stays off while you start feeling better and better. Why not try this approach? What’s your reason for losing or keeping the extra weight off?

Download this flyer here.

2012: Vol. 1, No. 1 1-877-765-4386 By Michelle Barth, MS, RD, CDE

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