But don't wait until January 1 to get back on track -- climb back on the wagon today! That way you will be ready for Christmas temptation !
It's so easy to let one holiday derail you with a huge meal, a long weekend and not enough exercise.
I'm often asked, "What can I do to help me lose weight and/or improve my health?"
I'd definitely make my recommendations based on a list of common items that seem to always be repeated
1. People have absolutely no idea how many calories their body really needs (and how many more they are actually taking in)
2. Skipping breakfast and, often, many other meals!
3. Didn't eat enough fruit or vegetables
4. Didn't eat enough protein (lean protein)
5. Didn't eat enough whole grains
6. Ate too much white stuff: white flour, white pasta, white sugar, white rice, simple carbs
7. Didn't feel they had time to plan ahead -- they found themselves grabbing something quick for a meal -- often consumed in the car or at their desk
8. Often had enough calories in beverages alone to meet their daily caloric needs -- but didn't drink enough water
9. Didn't exercise enough (if at all) !!!
10. Prioritized their spouse, partner, children and/or their jobs over their own health and well-being
These 10 factors are always the key factors that people need to pay attention to.
1. Learn your body's calorie needs -- you must burn off more calories than you are taking in
2. Don't skip meals -- you must develop a regular eating schedule of three meals and two or three snacks per day
3. Eat plenty fruit and vegetables
4. Eat plenty of lean protein - rule is one gram/per body weight (at time of starting a program)
5. Eliminate white stuff: white flour, white pasta, white sugar, white rice, simple carbs
6. Choose whole grains
7. Plan ahead -- your meals, your snacks and your exercise. Sunday night...plan / prep your weekly lunches and dinners if you can. YOU will feel so much better and less tempted to go to vending machine or the deli counter / eating processed foods becomes too easy and too unhealthy !
"If you don't plan ahead, you plan to fail."
8. EAT your calories, with the exception of milk
9. Include exercise as part of your weight loss plan- remember - 20 min. per day / 3 days a week is a great way to start !
10. Prioritize your health and well-being; if you don't have your health, you can't take care of your loved ones and do your job !
Example of 2000 Calorie a Day Meals -
2,000 calories divided up throughout the day is to divide 2,000 by 4 = 500 calories.
(Snacks included)
That means:
Breakfast = 500 calories
Lunch = 500 calories
Dinner = 500 calories
2 snacks = 500 calories / 2 = 250
You can choose to have your two 250 calorie snacks in the morning, afternoon or evening -- whatever works best for your schedule and energy level.
Don't Snack at night and keep a food journal for two weeks ! You will be surprised what you put into your mouth !
As always - I am here for you !
"Inspire, Create, Motivate"
