For anyone who is overweight or obese, losing weight is one of the most important things you can do to improve your health.Of course, we all know that losing weight is easier said than done. We know what we are supposed to do: exercise on a consistent basis, and eat a diet of healthy, nutritious food while avoiding high-calorie fast food, junk food, soft drinks, etc. But changing your lifestyle is not an easy task.
That's why All About You! Wellness BootCamp, Glendale Adventist Medical Center and Glendale Healthy Kids have teamed up to bring the "Lose a Ton in '1o" campaign to our Glendale community.
It's all about supporting each other as we make these important lifestyle changes. It's not too difficult to improve your eating & exercise habits for a week, or two weeks, or even a month. But, to maintain your healthy habits for a full year takes a lot of thought, commitment, dedication, hard work AND support.
This blog is a forum for YOU to share your experience. If you need tips, support or insight into any issues or obstacles you are experiencing with weight loss, this is the place to ask. Check in each week to join the ongoing conversation. Fitness & nutrition experts, Narina Minassian & Elaine Miller will post their replies, but we invite all participants to share their advice as well. Sometimes those who have struggled with the same issues have the most relevant and practical advice. We can all learn from each other.
So, let's get started! Be brave, and be the first one to post a question or comment about your weight loss experience.
I find that my limitation on eating nutritious food is about 2-3 weeks. During those weeks I really enjoy the food I eat and enjoy the fact that I feel good all the time. I even enjoy planning my meals and cooking a lot on Sundays so I have plenty of options during the week. But then at around 3 weeks I start to have thoughts like 'I've been so good, it's ok for me to have that entire, large piece of cake.' That piece of cake then turns into two glasses of wine instead of one and a piece of chocolate every day. I think I get bored or start to question "why SHOULD I limit myself?" I do this for about a week until I realize I feel sluggish and have gained 3-5 lbs. How can I break this cycle?
ReplyDeleteThis is a great question, Fanshen, and a very common problem. It may be that you are being a bit TOO strict with yourself when you are being "good." If you feel too restricted, it will lead to rebellion. Have you tried treating yourself on a weekly basis? Choose something you really love, and have a little bit in moderation on the weekend. That may help prevent you from feeling like you are limiting yourself too much. You don't want to constantly swing to opposite extremes.
ReplyDeleteAnyone else experience similar feelings? Have any other suggestions for Fanshen?
I have been trying to boost my metabolism by eating 5-6 small meals a day. In doing so, I need healthy snack ideas. My normal snack is usually a piece of fruit with low-fat string cheese.
ReplyDeleteI want a little more variety in my food options, so I was thinking about implementing nuts into my daily intake. However, when looking at the nutrition label for walnuts and pecans, I was shocked! They are superhigh in calories and fat. Are they still a good snack option? Or are raisins better?
I think everyone has been in Fanshen's position. Similarly, when I used to eat poorly on the weekdays, I would think "I'll just start eating healthy next week"...then I would drag out the unhealthy eating habits until the weekend.
One of the things we learned last week in class was how to turn negativity into having a positive outlook. When you mess up - which does happen from time to time - I think it's important to think about how you will make up for it to stay on track. You can think of how you can be better the next day ("I'll eat an extra serving of vegetables" or "I'll do more high-impact exercises in class).
Hi Jazmine, thanks for your comment. We're so glad you're eating 5-6 small meals per day to keep your metabolism strong & healthy!
ReplyDeleteRegarding snacks: you have the right idea with pairing an apple with protein. Light string cheese is a good choice, but you should definitely add variety.
Raw, unsalted nuts are actually a great choice for protein as long as you limit your portions. 7 raw almonds have about 50 calories. That's all you need with your fruit to complete a mid morning snack.
Also, the type of fat in nuts is very healthy unsaturated fat. This is actually better for you than the saturated fat in cheese. (Even light cheese has saturated fat.)
For afternoon snacks, we recommend veggies & protein. Hummus or peanut butter work well with veggies. For lots more snack ideas, we recommend that you join our next Trader Joe's tour.
We LOVE your comments about turning negativity into something positive. Beautiful!
Hi Community- this is bradford writing- one of the newbies in the group. I feel VERY grateful to be here under your tutelage- especially with my wife and partner on this journey, Phyllis.
ReplyDeleteI am a therapist and notice that for the past few years I have used cooking as a meditative but also anxiety quelling exercise at the end of the day. I am learning that even with this self soothing technique I can still use healthier ingredients and eat smaller portions- my real demise. So thank you for this important information you guys have been teaching us.
Looking forward....
b
Hi Bradford,
ReplyDeleteThank you for your comment. Good job on cooking your own food. That's a huge step right there because studies show that people who cook their own food consume fewer calories than those who eat out.
We will continue to support you as you begin to incorporate healthier ingredients & smaller portions. Being aware that these are issues is the first step. Keep up the Good work, Bradford!