Is your weight like a yo-yo, up and down, up and down. The holiday season is tough on all of us. Parties, family events, goodies everywhere. Then there is the stress that triggers emotional eating for some of us.
You can start now to put habits in place that will help you manage your weight without the yo-yo effect. You can take control of your weight and when you do, you’ll not only look better but you’ll feel better too.
Here are three keys to losing weight and keeping it off.
1. Give it the old one-two punch.
By using an approach that combines better nutrition and increased activity, you dramatically improve the odds that you’ll lose weight. Either approach alone is way less effective. Don’t go for a starvation diet; just cut out some empty calories, reduce your portions, and focus on better nutrition.
As for activity, you don’t need to go all out there either. If you’re not very active now, start with a short walk every day, maybe 15-20 minutes. Start with whatever pace is comfortable for you. Then challenge yourself to pick up the pace just a little more each day so you cover more ground in the same amount of time. Just 20 minutes a day will increase your metabolic rate so you’re burning more calories even when you’re not exercising. If you’re already pretty active, turn the dial up 10% – a little more time or a little more intensity can get you out of that rut.
2. Focus on inches not pounds – it’s how your jeans fit!
Muscle weighs more than fat. You don’t want to lose muscle; in fact gaining some will boost your metabolism. Yes, that’s right. The more muscle mass you have, the more calories you burn. So build those muscles and burn that fat! Focus on the places where you want to lose inches. Set goals about the size jeans you can wear or your waist line measurement. Then increase your activity level and decrease your calorie intact. The fat will melt away and your muscle mass will increase. Overall, your weight may only go down a little or may even stay the same but you’ll look and feel much better!
3. Don’t go it alone.
This doesn’t mean you need to join “a program.” It can be as simple as sharing your goals with a friend who is in the same boat or joining an online group with a positive focus about diet and exercise. Set positive goals and write them down. Share them with a friend who will be positive and supportive about your goals. Sharing your goals sets a foundation for support later on. It helps to have someone to talk to about your successes and set-backs. Remember, the set backs are only temporary. If you’re committed to eating better and being more active, you can accomplish your goals.
Your “ideal weight” is what feels right to you. Learn to feel great about yourself just the way you are right now. That’s a great foundation for moving toward a healthier, more lively you!
About the Author
Learn how to take off pounds and keep them off. Click here now!
The author, Linda Ford, PhD, is an independent distributor for Shaklee.