Simple Changes with Lasting Results

Every spring the coats and boots are packed away and lighter body skimming clothing and shoes are unpacked. Do you want to wear them with ease and comfort or hide and sweat under body slimming looks instead? Try these tips for some long lasting results.

Portion control is the number one way to ensure healthy weight loss at a steady rate. If you want to check your progress, chose to try on those clothes that were getting too tight, the ones that signaled the need to diet periodically. This way you will be able to gage your progress. Skip the bathroom scale, it is more discouraging than anything else. Remember muscle weighs more than fat.

You can slow down by stopping between each bite, put your fork or spoon down, sip some water. It is important to eat slowly for a number of reasons aside from weight loss. It takes the brain 20 minutes to know that the stomach is full. So if you eat fast, you will often eat beyond your true level of fullness. Stop before you go for seconds, sip your water. By doing this you will likely notice that your stomach and avoid that stuffed feeling. Chewing and eating smaller portions also helps your body digest food; absorb the nutrients and eliminate the rest.

• Drink more water all day long and sip during your meals

Slowly sip room temperature water during your meals to aid your digestion and fill you up. Drink water all through out the day to stay energized and hydrated. Water is a natural and safe appetite suppressant. Drink 8-12 glasses a day.

Instead of focusing on how many pounds you want to lose, think about eating or drinking less of the food or beverages that you know are putting the pounds on. Replace your latte with water or stevia sweetened herbal tea; your cocktail with meditation or a walk, a run, a game with your pet or kids, or have dinner early.

If you are nervous or bored and find that you habitually use food to help you through those moments, eat steamed or raw vegetables with a low fat, low calorie healthy dressing to make it more interesting.

Quick weight loss comes from water and muscle, not fat. Muscle is needed to keep your metabolism elevated, so losing it actually leads to a decrease in the amount of calories you can have without gaining weight. Aim for a few pounds a week. pounds per week. One pound of weight is equivalent to 3500 calories.

Starting anything new should be gradual if you are going to stick with it and be successful. For example, if you want to get exercise into your life, begin with 10 or 15 minutes, build up over the week to 20 minutes, gradually add on more minutes as your body, mind and schedule can do so without stress or pain. You will feel better and see the results over the first few months.

If you focus on eating and living healthier you will find that losing weight occurs naturally. And it stays off. Eat more whole foods, less sugar and processed foods. Drink more water, less coffee, soda, juices and alcohol. Eat more vegetables and fruits, less dairy and meat. You know what is good for you, your body, mind and spirit. It is also good for everyone else around you.

It makes sense that if you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not because these products are also filled with sugar and calories. The best way is to exercise more, get moving.

• Reward yourself

Each time you reach a goal, such as losing 5 pounds, reward yourself with a gift, a massage or manicure.

It helps to have support, either a counselor, a program, a buddy to share challenges and successes. It is important to have encouragement and support in order to achieve long term success. Find a friend, a counselor, or a program at a gym to help you achieve your goals.


Feed your Hunger
It's not always food you are hungry for...

You probably know that there are times you eat when you are really not hungry.  The following hints can help you fill the void your brain is trying to signal to you.

Feel like eating something crunchy?   Chewing stimulates our pleasure point,  but often  when you crave something crunchy you are avoiding emotional feelings like anger, irritation, anxiousness.  Go for a power walk if you can, run, throw balls for your dog, or punch a pillow.  The best answer for this of course, is deal with and eliminate the problem if possible.

Do you want something creamy and soft?  This indicates emptiness, or sadness, an unfulfilled emotional need.   Listen to soothing music or music that makes you smile. Call a friend, a family member, walk with a pet, hug somebody!  If you have a particular craving for a certain type of food  your body might be communicating its needs to you. For more information about why you crave certain things and at certain ties, contact me.

Whole Health = Real Beauty

Real Solutions with Lasting Results