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 OK,
Y2K has passed, and bathing suit time is just around the corner.
So now it's time to focus on those New Year's resolutions. And judging
by the increased membership in my local gym, it looks like weight
loss, as in previous years, is the #1 resolution.
In
this article, I'll share with you some tips I have given to my patients,
and they have given to me in helping to lose weight. Many of them
you've probably heard of, and some may be new to you.Some
are serious, and some may put a smile to your face.
Not
all will work for everybody, but try a few and you'll soon be on
your way to a slimmer and fitter you!
50.
Move
around. Walk. Jog. Jump rope. If you have little kids, follow
what they are doing and play with them.
49.
Drink water. Lots of it. At least eight glasses a day. Keep a
water bottle wherever you go. (Remember, diet colas are not the
same as water, and soft drinks tend to make you retain fluids
more.)
48.
Throw
away the scale, or don't look at it more than once a week. Weight
is usually lost in a stepwise fashion, and periodic gains of a
few pounds can be misleading and may get you down.
47. It's OK to cheat. Just
don't make it a habit. Once a week should suffice. Just make sure
you get that "cheat meal" and move on.
46. Keep a food diary, especially
for the first few weeks. I have my patients write everything they
eat and then see me. It is always an eye-opening experience.
45.
Don't use the word "diet". I hate it. This is a lifestyle
change, not a crash weight loss which is doomed to failure.
44. Find a partner. It is
so much easier in losing weight with someone else like a spouse,
mother, best friend, etc to help with support.
43. Educate yourself about
different diets. There are SO many out there - the Zone, Atkins,
low-carb, low-fat. Find out which one works for you and go with
it - but talk your doctor first to make sure it's the right one
for you.
42. Incorporate some type
of weight training in your regimen. You don't need to go all out
and buy all the equipment on those informercials; a set of dumbells
and a good weight bench will do. Get a good weight-training book
to make sure you learn proper technique.
41. Stop eating after 7
pm.
40. Avoid diets that have
a fruit or vegetable in the title - cabbage soup, grapefruit.
Usually these are very restricting diets that often leads to a
predictable binge.
39. Good meats include chicken,
turkey breast, roast beef.
38. During those social
parties where fattening food is plentiful, avoid standing in front
of the food table.
37. If you must go to fast
food, don't use the drive thru. Broiled chicken sandwiches are
my personal favorite.
36. A popular tip: When
grocery shopping, always shop on the perimeter (fruits, vegetables,
dairy). Stay away from too many processed and refined foods.
35. Find an exercise you
like and stick with it, whether it be tennis, basketball, jogging,
or something else. Exercise will no longer be something you dread,
but something you look forward to.
34. Elevators are off limits.
Take the stairs wherever you go.
33. Exercise for a minimum
of twenty minutes a day, three times a week. The very minimum.
And it doesn't have to be continuous, it can be a daily 10-minute
walk in the morning, and 10-minutes on the exercise bike at night.
32. Keep track your goals
by marking an "X" on your calendar when you exercised
and/or ate well. A good month should have a majority of "X"'s
on it!
31. Avoid compromising.
Eating the box of fat-free cookies just because it is "fat-free"
is almost as bad as eating a box of fat- filled cookies. Moderation
is the key.
30. Reward yourself for
each good week you've accomplished your goals: A CD, a bubble
bath, a paperback novel, something.
29. Buy groceries on a full
stomach. You're more likely to buy the correct foods when not
hungry and will stay away from temptation at home.
28. Don't tell your friends
and coworkers you are losing weight. This often adds more pressure
and they may be more skeptical of your desire if they don't see
results right away. They'll figure it out in time.
27.
Exercise
should be like brushing your teeth. Make it routine and schedule
a certain time of the day to do it consistently.
26.
Having trouble getting started? If you are obese, see your doctor.
If you have high cholesterol or told you have borderline diabetes
might give you enough incentive to drop some pounds.
25.
Put a picture of yourself in front of the refrigerator, preferably
an unflattering one (e.g. in your bathing suit). This will be
a strong deterrent in preventing snacking.
24.
Chewing gum may help you lose weight, according to a recent study.
Working your chewing muscles may cause appetite suppression.
23.
Set goals when you walk. For example, if you walked only up to
the mailbox last week, make an effort to walk a little farther
each week.
22.
When eating, use a smaller plate and fight the need to go for
seconds.
21.
Eat
with your opposite hand. You're more likely to slow down your
eating habits because it feels awkward and will feel full sooner.
20.
How do you know you're getting enough water? Your urine should
be pale yellow or clear.
19.
Only
take a shower after you work out. If you value good hygiene, it'll
keep you exercising on a regular basis.
18.
Breakfast is the #1 meal of the day. Don't skip it, or you're
more likely to binge later in the day.
17.
Books on tape are useful to help pass the time on a treadmill
or exercise bike, but make sure you keep your intensity up.
16.
Want
to avoid late night cravings? Brush your teeth and floss. You're
less likely to go to the fridge afterwards.
15.
It's easier to exercise first thing in the morning. You get it
out of the way, and don't have to worry about getting time to
get your workout in later in the day.
14.
Make
a contract or have a bet with your friend or family member about
losing the weight. You'll be the one cashing in when you are successful!
13.
Owning a dog will push you to exercise daily. Fido needs to walk!
12.
Visualization is a powerful tool. Imagine yourself slimmer, and
what benefits it will give you when you are (looser fitter clothing,
feeling less self-conscious, etc.)
11.
Before starting your weight loss regimen, raid your pantry and
refrigerator and throwaway your "junk food". Less temptation,
the more successful you'll be.
10.
Exercise
videotapes are an excellent way to lose weight when you are unable
to workout outside.
9.
Learn to cut large portions in half before eating. Just think,
you'll be able to enjoy it later on!
8.
3
to 5pm are the hours we are most likely to binge and snack. Plan
for this, and bring along a low fat snack such as fruit to work.
7.
To avoid going for seconds, put your plate in the sink right away
and wash it instead of heading back for more.
6.
Gardening
is an excellent way to keep you less sedentary - an added benefit
is trying all the great fruits and vegetables you've grown.
5.
Bad
words: Fried, breaded, dipped. Good words: broiled, baked, skin-less.
4.
Having trouble finding a weight loss buddy? Go online. There are
a number of support groups and free e-mail partners to help you
attain your goals.
3.
Remember to stretch before AND after every workout. Nothing can
set you back by getting a preventable injury.
2.
Soups are good foods. They make you eat slower, and are filling,
but try to avoid creamed soups if possible.
1.
Avoid discussing dieting, favorite restaurants, and favorite foods
with colleagues. That's a definite trigger to start your appetite
rolling and begin a food binge.
Good
luck... and good health!
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