January 14, 2012
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Dear all
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Figuring out a strategy for losing weight is a great first step! I have several tips for you that not only will help you lose weight, but help you to keep the weight off for a lifetime.
1. Forget blame and guilt: It is important for you to make sure that you don't blame anyone -- either yourself or your parents -- for where you are right now. Feeling guilty about your appearance is a negative feeling that won't help.
2. Take the long term approach: Look at what you are about to undertake not as a short term, quick, weight loss, but rather a change in lifestyle to last a lifetime. You will begin to make more nutritious food choices, add exercise, and cut back somewhat on your eating. If you falter along the way, you don't need to look at it as a failure because you know that you have a long time to make the changes. For example, if you go with your friends to eat at a fast food restaurant, and you indulge in a large order of fries, there is no need to feel guilty because you know that eating them is not a regular habit, and that at the next meal you will eat more sensibly.
3. Set reasonable goals: Losing one-half to one pound per week is very realistic. Don't drop your calorie intake to below 1,300 calories because it would be hard to get all the important nutrition that you need in less than that, plus, you probably won't feel satisfied.
4. Add daily exercise: I suspect that you may be caught in a vicious cycle of not exercising, eating and not having energy. Exercising actually makes you feel more energetic once you have made a habit of it. If you don't feel like you have energy to exercise now, start out with some physical activity that will get you moving, but won't require a lot energy. How about taking the dog for a walk? Or, if you don't have a dog, take the neighbor's dog for a walk. Once you have done some walking, every day for a couple of weeks, try running for a short distance. Get out on your bicycle, or roller blades, or shoot some baskets in the driveway. If you are at a loss for exercise ideas, speak to your gym teacher. I'll bet they would love to help you out. Most teachers are thrilled with kids that are self-motivated to improve.
5. Enlist the support of your family: Have a serious talk with your parents and ask them to help. They should be able to help you find materials on nutritious eating, and can help purchase the foods that will help, such as fresh fruits for snacks and whole grain cereals for breakfast. And they can avoid purchasing foods that will tempt you with poor choices, such as sodas, chips, candy, donuts or cookies.
6. Find measures of success besides weight loss: This isn't just about losing weight, it's about getting healthier for good. So, don't measure your success merely on how much weight you lose. Other things you can look at (for example) may be the amount of time you spent being physically active and not watching television, an increase in endurance (for example, biking for a longer distance or jogging for a longer period of time), or a week of making nutritious snack choices (for example, after school you picked a yogurt fruit smoothie instead of cookies and a soda).
7. Block out cultural messages that emphasize being thin: Decide not to focus on the television shows with actresses or actors that are too thin, as well as fashion magazines with overly thin models. In the real world, most people don't look like that. In fact, it is hard to look like a model and still get the appropriate nutrition from an adequate amount of food. Instead, take a look at high school and college athletes. Most of them are muscular, full bodied and brimming over with good health! You don't have to be a full fledged athlete to look or feel that way, but once you have developed an active lifestyle and good eating habits, you will.
8. Schedule a visit with your health-care provider: If you think your energy level is unusually low, have your mom or dad call the doctor. It may be that some health problem is contributing to how you feel.
9. Find your motivation from within: Weight loss won't happen unless the desire comes from inside you. No amount of outside pressure will do the job.
Diet and Weight Loss Tips
Weight Loss Information and Tips for Getting Started
Calories per Hour offers the following tips to help you lose weight to look better, feel better, and live a healthier life. These tips are short and sweet and are intended as a starting point or quick reference for individuals seeking to lose weight by using the resources offered on Calories per Hour. Read the related tutorial topics to learn more about the topics discussed in these weight loss tips
1. How Did I Get Here?
Do you simply need help learning how to eat better? Probably. But if you eat poorly as a result of emotional, mental, or spiritual problems, they may have to be addressed before you can make any real progress with weight loss.
Even people who don't feel they have an eating disorder often turn to food for comfort. To learn to eat well and exercise regularly, you may also have to learn to handle the problems life throws at you without turning away from healthy eating and exercise.
Be particularly careful about all-or-nothing thinking. A common tendency when failing to stay on a diet is to abandon it altogether. Instead, try to learn from your mistakes and do better in the future.
2. Are You Ready to Diet? Again?
Diets entice us with promises of quick weight loss. But focusing on quick weight loss can lead to unhealthy eating and only short term success.
While most diets produce quick weight loss at the outset, they often cause your metabolism to slow. The result is that you have to eat less and less to keep losing weight. You quickly become discouraged, give up, and start eating like you used to. But now, with a slower metabolism, you regain all the weight you lost, and more.
Focus instead on improving your health, and you will become slim and healthy.
3. Take Control of What You Eat
There are few things that we have complete control over, but what we put in our mouths is one of them. We don't have to lose control in a restaurant or a friend's home, and we don't have to eat everything that's put in front of us.
Consider this: We love fat because it carries flavor, and restaurants aren't as interested in whether we'll be around in 30 years as whether we'll be back next week. And what about our friends?
4. Eat Frequently, and Eat Slowly
It is important to understand what happens when you skip a meal or go on a crash diet. When you skip a meal your metabolism slows to conserve your energy. And when you weight loss too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores, and any weight loss comes mostly from water and muscle.
Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.
Eating slowly gives our bodies time to tell us they are full before we've eaten more than we need.
5. Eat More Fruits, Vegetables and Whole Grains
People who eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein, often find that they can eat as much as they want without gaining weight. If they are switching from a diet containing lots of processed foods, they find that they can eat more yet consume fewer calories -- and they lose weight.
Historically, the Chinese ate mostly rice and vegetables with a little lean meat for protein and flavor, nothing like the American Chinese restaurant dishes of deep fried sweet and sour pork. A step back to more natural foods would improve our health and waistlines.
6. Eat More Fiber
Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.
Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients stripped away. They turn into blood sugar (glucose) so fast that, like sugar itself, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.
Eating foods with plenty of fiber will help keep our blood sugar at a more consistent level.
7. Cut Down on Sugar
Be careful about sugar in coffee and soda pop. It can add up quickly, and these drinks aren't filling.
Watch for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. And be careful with "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free.
The greater concern with the insulin spike (above) is not that it tells our body to start storing fat. Whatever we eat and don't burn up eventually gets turned into fat anyway.
The greater concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.
Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.
8. Too Much of a Bad Thing
Foods like cheese stand out as among the most fat-laden, with a great number of calories coming from fat. But as important as it is to select the healthiest foods, it is also important to consider how they are prepared.
Fried foods, especially deep-fried, contain a great amount of fat. While chicken and fish are usually leaner than beef or pork, they can contain more fat when they are fried. Look at how the number of grams of fat in a chicken breast changes depending on how it is cooked:
"Fried food? All I eat is salad and I still can't lose weight!"
Be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie colorie count and can negate the healthy aspects of a meal. Replace mayonnaise-based condiments with fat-free alternatives like fat-free yogurt, mustard, ketchup and barbecue sauce.
And remember, a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate.
9. Too Little of a Good Thing
But don't try to eliminate fat altogether, as dietary fat is necessary to maintain a healthy body. It is a vital component for building body tissue and cells, and it aids in the absorption of some vitamins and other nutrients. Many people eat too much of the bad fats, but also eat too little of the good fats required for optimal health.
10. Exercise Regularly
People who exercise regularly not only lose weight faster, they are more successful at keeping it off. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism.
At home, at the gym, or playing sports, participate in both aerobic and strength building activities on a regular basis. Not only does the exercise itself burn calories, but your body will continue to burn calories at a higher rate even after you're done exercising.
If walking is all you can do, then walk because it's great for you. But muscle burns more calories than fat, so put on a little muscle if you can and you will burn more calories just sitting there... looking good.
But don't sit too long. The human body is good at adapting. If you dig ditches without gloves, you will develop calluses to protect your hands. If you sit too long, you will develop extra padding to keep you comfortable!
11. Take It Easy
Unless you are excited to be following a very specific diet and exercise plan, do not try and change too much too fast. If you have been eating poorly and not exercising, both your body and your mind will have a lot of adjusting to do.
All the sugar and fat were actually quite enjoyable, and sitting on the couch didn't feel too bad, either. If you try and change everything too quickly the odds are greater that you will feel bad, get discouraged, and give up. So be patient.
A time will come when a healthy snack will taste as good as the junk food you felt bad about eating, and you will look forward to your regular exercise.
12. Begin Now
You can achieve your goals, but it won't likely happen as a result of the next fad diet. Or the one after that.
Learning to eat well and exercise is the only solution to long term weight loss.
Begin Here: Diet and Weight Loss Tutorial
Good luck to you and have fun developing a happy and healthy lifestyle.