If you are like most of us, the tree is about the only thing that got trim over the holidays.
With winter behind us and spring in the air, it's time for a fresh start. Bariatric nutritionist Meredith Urban suggests some useful tips that can help you get back on track and hopefully, back to your goal weight.
- Drink water. Sometimes hunger is actually thirst. Water before a meal controls appetite.
- Be realistic with goals. Slow weight loss, one or two pounds per week is recommended.
- Try the 10 minute count down. If you are hungry longer than 10 minutes, then it is more likely true hunger and not just a craving.
- Eat lighter and more often.
- Choose lower-fat condiments.
- Cut meals by one third or eat off a smaller plate.
- Slow down on the alcohol. One 5 oz glass of wine has 123 calories.
- Be mindful when you eat. Pay attention to every bite.
- Add protein to meals, such as low fat yogurt and hard-boiled eggs.
- Use your measuring cups and spoons to determine portion sizes.
- Make substitutions with high calorie meals, such as using low fat cheese.
- Move more by walking at lunch, or taking an exercise class.
- Relax and focus on the journey, not the occasional slip.
Create a 21 day nutritional or exericse goal for yourself. This will establish a new habit which requires less effort to maintain. Keep your goals simple and you will be pleased with the results in the long run.
This is Sheila Harrell with Church Health.
www.webmd.com (10 painless ways to lose weight)
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