We often get motivated at New Year’s to improve our health, and weight
management rises to top of many of our lists. Some people prefer an intensive
program, while most of us simply need to practice good habits on a regular
basis. It should become the foundation of our lifestyle. Here are some
Don’t Skip Meals: Hunger will often drive you to over eat. In addition, our body’s
survival response to starvation is to preferentially deposit calories
consumed as fat after such intervals.
Graze for Good Health: Keeping a stable blood sugar level lowers insulin levels that deter fat
storage. You also feel more energetic when you avoid wide swings, especially
drops in blood sugar.
Portions Matter: Despite what mama preached, you don’t have to clear your plate.
Better yet, put less food on your plate. Consider sharing a desert.
Eat Slowly: It takes about 20 minutes for a hormone from your gut to signal to your
brain that you’re full. Put your utensils down between bites. Enjoy
conversation with other diners or read if alone.
Watch Out for the White Stuff: White refers to sugars & starches, (simple carbohydrates) especially
those that have been processed like cookies, potato chips, crackers, white
bread, and white rice. Watch out for sugar in sodas & fancy coffee
Exercise more: Despite what many of us think we probably don’t exercise enough.
Try tricks like taking the stairs. Park far away from building entrances
so you have to walk. Has your workout plateaued? Perhaps you need to vary
the type of exercise, increase the intensity, or extend the duration.
If you’ve trained to your current level, then you have to challenge
your body to improve conditioning.
Muscle Burns More Calories: As we age our metabolism slows very gradually, predominantly because we
loose muscle mass. Add strength training to counter this tendency and
you’ll become a “machine” that burns more calories.
Moderate Indulgences: There are times to celebrate. So enjoy them, but make sure they don’t
become the norm.
Sometimes we need help. Being accountable to others may improve your dedication
to such practices. Consider getting a work-out buddy or join groups like
Weight-Watchers for help with eating habits. Also make this lifestyle
the norm for your family. Ultimately using your brain, not your stomach,
will help you achieve a healthy weight. Wishing you good health in the new year!
Ultimately using your brain, not your stomach, will help you achieve a