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Have a morning meal
– it will help
boost your metabolism and
start your day off on the
right track.
Don’t ban food groups –
there are no miracle foods
that will make you lose
weight.
Vary healthy choices
and limit unhealthy ones
– stock pantry with fruits,
vegetables and other healthy
foods. If you must have
cookies, have only one kind,
not six.
Fill up on fiber
– eat lots of fruits,
vegetables and whole grains.
Stick to it 7 days
per week – we tend
to average about 215 more
calories a day on Fri., Sat.
and Sunday. You can’t cut
lose on those days or you
will go nowhere.
Analyze your plate
– evaluate what you are
about to eat before you eat
it.
Avoid “best-selling”
diets – they only
work temporarily. They are
usually not effective over
the long haul.
Remove yourself from
temptation - when
talking on the phone stay in
a room that has no food.
Figure out what your
triggers are, and then work
out ways to avoid them.
Carry healthy snacks
with you – keep
apples, grapes, bananas, and
pretzels available for you
to snack on.
Splurge wisely
– you may be
watching what you eat, but
that doesn’t mean you can’t
enjoy yourself periodically.
Just limit how much you
indulge.
Accumulate at least
200 minutes of exercise a
week – exercise is
the key predictor of
long-term weight loss
maintenance.
Split your workouts
- if a 30 minutes daily
workout sounds daunting,
break it into two 15 minute
or three 10 minute sessions.
You get the same benefits.
Don’t count on
exercise alone –
although exercise is an
important component of
weight loss, you can’t lose
weight without changing your
eating habits. 80% of weight
loss success is what you
eat, 20% of how much you
exercise
Keep a journal
– write down everything you
eat including that cookie
you swiped from your
daughter’s lunch. Make sure
the amount of energy you are
burning is greater than the
amount you are taking in.
Time it right, and
ask for help –
start a program when other
aspects of your life are
under control.
Adopt a long-term
mindset.
Think of the positive
changes you made, don’t
dwell on the mistakes.
Healthy Inspirations is a
complete healthy weight loss
plan for women. The program
combines exercise, a
complete nutrition plan
using grocery store foods,
one-on-one coaching,
education and stress
reduction. Healthy
Inspirations offers a
complimentary health risk
analysis report and private
consultation & nutrition
profile with a Lifestyle
Coach. Contact the
Greensburg center at
724-824-1010 to schedule an
appointment.
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