January 6th, 2016 5:27am
You may have struggled your entire life with an unfit body or developed it over time. It is easy to blame genetics or other factors to explain away your unhealthy weight. And perhaps those factors contribute a little. However, by tweaking a few things in your life, you can change what can be changed and be surprised how much control you really do have. These 14 tips will help get you there.
The Elimination Diet
Toxic emotions lead to physiological changes that can cause unhealthy distribution of fat and weight gain. Therefore, the true elimination diet is, removing from your life anger, regret, resentment, guilt, blame, and worry.
A study conducted from 1986 to 1992 found that overweight people who followed a low-fat, vegetarian diet lost an average of 24 pounds in the first year and kept off that weight 5 years later.
Don’t Drink Your Calories
Despite their title, fruit juices don’t count as your daily serving. But even more important are the calories you drink in what you have fooled yourself to believe is healthy; for example, Coffee Coladas, Fruit Smoothies. These will cause your blood sugar to rise, followed by insulin, followed by sugar converting to fat and going right to your belly and thighs.
Skip a Meal
I can hear all the screams of contempt out there. Correct, we are not programmed to eat three square meals a day. Actually, we are wired to eat only one meal and then snack on nuts, berries, and plants the rest of the time. If you did that, I guarantee you the pounds would shed and you would become more fit.
Snack on Fruits & Veggies
Switch up your snacks. Instead of choosing cake, candy, cookies or ice cream switch to nature’s candy. Not only will you feel less guilty, but your mood will improve leading to enhanced self-control.
Drink Plenty of Water, Especially When Hungry
Although some people claim that drinking water will stave off hunger, research has suggested otherwise. However, a well hydrated body is a metabolically fit body and your body will burn calories more efficiently.
Download a Free App
I know many who have used these Apps with great success. The ones with which I am most familiar are MyFitnessPal, LoseIt, and WeightWatchers. Some say counting calories doesn’t work because a “calorie is not just a calorie”. In other words, a calorie of fruit is much “healthier’ than a calorie of candy. However, many have heard of the Twinkie Diet. A man who only ate 5 or 6 Twinkies a day for a month lost weight. Those who have Bariatric surgery lose weight because they are forced to intake less. True calorie restriction can be unhealthy if not sensible, but the fact is, it does help with weight loss.
Meditate and Visualize
It is widely known that stress hormones, especially cortisol, causes sugar levels to rise and the body to store more fat. Relaxation through meditation is extremely beneficial for this. Visualizing yourself as fit and trim begins to get your brain ready for the upcoming change so that it won’t cause you to fear it.
Exercise may drum up negative images for you. So try changing your focus. Burn calories and stimulate your muscles by just being more active indoors and out. Even while watching television, get off the couch and start some gentle stretching or even calisthenics.
Get a Restful Sleep
Sleep is a nutrient for the brain. Most people need between 6 and 9 hours each night. Get less than that, and your body may react in ways that lead even the most determined straight for that pint of Haagen-Dazs.
Buy Some Smaller Size Clothes
Money is one of the greatest motivators. But so is action. When you take the action step to shop for clothes with the goal that you will wear them, you are preparing yourself for success. A success mindset is vital to achieve your fitness goals and this is a good place to nourish such a mindset.
Keep a Bottle of Mouthwash Nearby
Drink some orange juice or eat something sweet after brushing your teeth. You know what that tastes like, right? It’s not easy to carry toothpaste and a toothbrush around all day, but you can stash a small bottle of mouthwash in your pocket or desk. This will certainly discourage you from tasting a sweet treat.
Don’t Bring Junk Into Your Home
Some years ago, a morbidly obese man was ahead of me on line at a warehouse grocery store (e.g. Costco). As he was checking out, he asked the cashier to wait a second as he forgot something. He rushed away and quickly came back with a case of candy bars. He was almost at the finish line. Now, what do you think he will do with that candy? Don’t bring junk into your house and you won’t feel obligated to eat it.
Maintain a Success Mindset
Much eating is emotional eating; in essence, using food as a drug. I suggest dedicating at least thirty minutes daily on inspiring and success oriented reading, media, and even social media. A healthy body helps create access to your healthy mind by neutralizing what I call the automatic brain.
Certainly it may be difficult to implement all of these. However, choosing and committing to a few that work for you, will get you well on your way to a healthy, lean, and fit body.
© Dr. Charles F. Glassman/CoachMD