Sunday, February 20, 2011

Weight should not be a storm, but rather a Journey

*Disclaimer*
I do not in anyway claim professionalism at losing weight, nor do I guarantee any of my tips will help with your weight loss. My results, are not typical (ha, had to say that). With that said, please read the following....

Tip #1 : Drink at least  8 glasses of water daily!! I aim for 10 a day. (Some people ad flavor packets of lemonade or sugar free mix), I say, drink JUST water. Also, do your best to eliminate diet sodas, they tend to lead larger waist lines. The sugar just ends up sitting in your gut. (The water will help detox your body too)

Tip #2 : Eat whole grains bread, get rid of the starchy white bread. I know a lot of diets that say banish carbs from your diet, but I find them to be fine, as long as you are getting whole grain.


Tip #3: Aim to eat 3 vegetables and 3 fruits daily. The nutrition value will leave you feeling fuller and will allow you to boost immunity. Try to get brave. I just tried starfish fruit a few weeks ago. (I go to Aldi's for produce, very inexpensive compared to Meijer)
 
Tip #4: Exercise 3-5 times a week. I used to exercise about 5 days a week, I found that my body was physically exhausted, which led me to eating more food then I needed. I would justify food like cookies, candies and such saying "well, I just worked out for an hour, it couldnt hurt." I ended up not realizing the calories I had just worked off, were being replenished above and beyond what I was burning. I was gaining weight, so again, limit your exercise. Also, switch up your exercise regimine. Try something new- yoga, cycling, weight training, walking the dog, running, rollerblading, swimming, exercise videos, ect. 


Tip #5 : Eat 20 grams of protein daily and lots of fiber, as much as possible. Usually,I eat a protein bar, I like the brand "Pure Plus" and the flavor is peanutbutter chocolate.  I recommend eating them daily or half a bar every day. The protein keeps me very full. Also, eat things that tend to have high fiber content. A person who consumes 2000 calories a day, should eat 28-30 grams of fiber a day!! 


Tip #6: Get 8 hrs of sleep. The more sleep, the less likely you will consume empty calories to keep yourself alert.


Tip #7:  Use a fork and knife for everything. Stop eating with your hands and start picking up the fork. It takes a longer time to cut up your food, which causes you to slow down when eating.


Tip #8 : A meal should take 20-30 minutes to eat. Typically, we eat much faster, it takes our brain and stomach a while to catch up with each other. Usually, I stop in the middle of my meal and ask myself this question " if i stop right now, am i satisfied with how much I have eaten?" If the answer is "yes", I put the fork down immediately and start cleaning up or ask for a box.  If the answer is "no", I ask myself a series of questions.. "Am I full or does my body still feel hungry?" "Is something else causing me to feel empty inside?"  "What is the underlying issues?" 


Tip #9 I am the first person to tell you, I love cookies, cakes, sugar and sweets. I have learned, I can eat these things, but not every day. I try to eat a treat once a week or on special occasions. I have gotten a lot better at saying no to "treats". I have learned they have no nutritional value and end up storing little fat pockets every where.


Tip #10:  I tend to be a major snacked! I love to snack all the time. If I know I want to snack, I have pre-planned snacks available, which will help me make healthy choices.  I usually have blueberries, bananna's, carrots & hummus, pineapple cut up, broccoli, ect.  Have healthy choices available for those compulsive moments of snacking.


Tip #11 : Pray, pray, pray!! When I feel a temptation to make a bad food choice, I ask God to help me make a healthy one. I also ask him to surround me with people who will encourage me in my weight loss goals.


Tip #12: It's not always about the pounds you lose, as much as it about the muscle and loss of inches. I am losing a lot of inches and gaining muscle in areas that I didn't think had muscle. The more muscle, the harder your body burns calories when you aren't working out.


Tip #13: Make your weight loss goals obtainable, gradual and small. At first, my goal was to workout for 20 minute and lose 1lb in two weeks. Again, small and gradual. In our society, we want the "get thin fast plan", which isn't realistic. If you are wanting to lose 10-15lbs, it's gonna take some time. Think about how long it took for you to gain it, it's going to take that long and then some to lose it!

Tip #14:  If it has a shelf life of 2 weeks plus, you shouldn't be eating it.

Tip #15 I have found if I want to be successful or good at something, it requires me to study, learn and ask others. I continue to research, study, try new recipes, new workouts, ask restaurants to omit unhealthy ingredients, continue to be adventurous.

Weight loss has everything to do with behavior modification. If you want to lose weight, you have to modify your behavior, to gain results.  Again, I am no expert, don't take it just from me, research and see what works for you. I continue to work on all of these tips and hope to enhance my overall health.

3 comments:

Melanie said...

Sarah! Thanks for this great post. You rock! You have learned so much on your journey and I really appreciate you sharing with me (and the world!) :)

The one on working out really hit home. I've been exercising 7 days a week for a year or two now, and Kevin was just talking to me about lowering that to 4 ish days a week. I think I've had the same problem you did--needing or thinking I was needing more food than I really did because of the workouts. I just started implementing more yoga into my rotations so I'm not always "killing" my body, but giving time to recover.

Also, the prayer thing. I need to replace my cravings with something...and I'm sure that something is Jesus.

The Heart of the Matter said...

Mel,
Glad you enjoyed the post. I am so glad to hear that it has given you a new light on weight loss. I know exactly what you are saying about working out a lot and thinking you need more food then what you really need. Glad this was helpful. Also, glad to hear you are doing yoga, something less intense for the body.

I know you like to bake too, so here is a really healthy cake recipe.
1 yellow cake mix (160 calories or less)
1 can diet coke
1 sugar free jello mix ( Cherry or strawberry taste the best)
1 Fat Free or Light Cool Whip

Directions:
Mix the cake mix with the diet coke. Do not add the eggs or oil.
Bake the cake at 350 for 35-40 minutes. The cake should be firm, but not hard like a normal cake would appear.

Mix the jello as the directions tell you too.
Take a fork or tooth pick and make small little holes on the top of your cake.
Pour the jello over the cake.
Let it set over night and then add your whip cream the next day.
This cake is so delicious, moist and very healthy. Let me know how you like it!

Melanie said...

nice recipe. I'll have to give it a try!