How to lose weight without drastically changing your lifestyle
Some people spend hundreds or even thousands of dollar buying books, instructional tapes and personal training sessions from people who promise to able to help you loose weight. Others spend every spare moment at the gym, sacrificing a personal life for the sake of maintaining a certain image.
The truth of the matter is that loosing weight does not have to mean turning your life completely upside down. In fact, those who begin an overly aggressive weight loss program have unrealistic expectations and typically fail almost as fast as they start a program. Fortunately, you do not have to drastically change your lifestyle in order to loose weight. Start with a few changes and gradually make healthier lifestyle choices.
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Loosing weight is as easy as starting by following these 7 healthy living guidelines:
- Eat a variety of foods.
- Choose to eat plenty of vegetables, fruits, and grain products.
- Choose a diet low in fat, saturated fat, and cholesterol.
- Use sugars only in moderation.
- Use salt and sodium only in moderation.
- If you drink alcoholic beverages, do so in moderation.
- Exercise regularly (30 minutes 3-5 days a week)
Start at the top of the list of guidelines and move your way down. Take your time. It may take some people awhile to get used to eating fruits and vegetables. For some these fresh produce items are so foreign that you must develop a taste for them. Do not give up. Once your body becomes familiar with more healthy foods it will become easier and easier to eat better. Likewise if you have children in your household who you are also encouraging to eat better, make sure that you set the example by trying new things and trying to break old bad eating habits.
As time goes on and you find that you have graduated form the above recommendations, you can start trying more sophisticated weight loss techniques. Some examples of small changes that you can continue to make in order to have a big impact on your total health include:
- Avoid frying foods yourself or buying commercially fried foods and high-fat bakery products unless they are identified as being reduced in or free of trans fat. (Also, look for the phrase "partially hydrogenated oil." If you see this phrase in the list of ingredients on the label, it means the product contains trans fat.)
- Follow the suggestions in the USDA Food Guide Pyramid. The Guide advises you to choose the bulk of your menu from the fruits and vegetables portion of the table as well as lower fat dairy products, leaner meats, foods prepared with little or no fat and appropriate portion sizes.
- You can also go to the USDA's interactive web site at: http://www.MyPyramid.gov for more personalized help in creating a diet plan that works with your specific needs.
- Read the labels on pre-packaged food products. It is mandatory for most foods to list on the "Nutrition Facts" table the amount of trans fat, sugars, calories, etc. in the product. Even when you eat out, nutrition facts on the menu items should be available upon your request.
- It is a wise idea to have your doctor be a part of your dieting and weight loss process. Not only can he ensure that you make safe and healthy lifestyle changes, but he can help you to accurately track your progress. Measuring your body fat, weight, and various blood levels at different points during your lifestyle change can give you an indication of your progress that my not be physically apparent.
