Food and Fitness is the Key
Ladies – Food and Fitness is the Key to Keep your Pounds Off
Did you know that January 19 is Women’s Health Day?
Losing weight, though not always easy, is fairly straight forward (in theory). You need to develop healthy eating habits and more active lifestyle habits. The real challenge comes when you have already gotten to a healthy weight and you want to maintain it. “Maintenance” is often tricky, and that’s why many people slip back to their old behavior as soon as they drop few pounds. I will show you how, with some minor adjustment in your lifestyle, you can easily hang on to those hard-earned losses for good, without depriving yourself.
Weigh in regularly
Sounds silly, doesn’t it? A two-year Cornell study, recently published in the Journal of Obesity, found that frequent self-weighing and tracking results on a chart were effective for both losing weight and keeping it off. When you periodically hop on the scale, you provide positive reinforcement for healthy eating habits. Moreover, when you regularly track your weight, you will catch small gains before they escalate. Just don’t obsess about the numbers you see on the scale.
Eat more protein
Foods rich in protein will keep you fuller longer. According to a study that was published in the American Journal of Clinical Nutrition, women who received about 26 percent of their calorie intake from protein maintained a 14-pound weight loss for more than a year. Protein rich foods include lentil, beans, kidney beans, chickpeas, lean cut meat, chicken, turkey.
Eat five servings of vegetables and fruits
Five servings of fruits and vegetables are recommended to not only maintain a healthy weight but to also keep off a variety of diseases. According to a study conducted by the Center of Disease Control and Prevention, women who consumed more than five servings of fruits and vegetables were 60 percent less likely to regain weight than those who ate fewer servings. Try to eat more veggies than fruit to avoid blood sugar spikes.
Get more activity
Getting moving. Getting some activity for 30 minutes a day for at least five days a week will keep the pounds off. Weight bearing exercise helps to maintain lean muscle mass which is crucial for resting metabolic rate (meaning, it helps rev up your metabolism so that your body burns calories even when you are at rest.) But being active doesn’t mean you have to hit the gym or run a marathon. Think outside the box. Hula hooping, rebounding, skating, and playing with the kids or your pets can help you get in some activity.
Eat out less often
It should come as no surprise that restaurant meals can sabotage your efforts with regard to your weight. Preparing your own food is the best way to ensure you are eating food that is in alignment with your weight goals. It also is the only way of controlling things like sodium content.
Be aware of your emotional state when eating. Many people have habits around food that make it difficult for to lose weight and maintain losses. Eating when stressed or as a way to cope with uncomfortable feelings can have a negative effect on your waistline and your goals. Consider using other coping skills such as EFT or tapping to help eliminate these behaviors.
You can kickstart your healthy habits with these simple and easy tips. Maintaining a healthy weight doesn’t have to be hard. And when would be a better time to start than on Women’s Health Day?