My Health
Trying to lose weight in order to get yourself in shape? You’re not alone. Many of us play an ongoing tug-of-war with weight control to some degree or another, throughout adulthood. Read on, as I discuss the steps to a self-made diet and exercise plan that has the ability to last long-term.
Tasty, high-calorie foods are readily available to us in a snap and all-too-often, they get used as comfort foods instead of healthier options. Combine this kind of regular diet with heaping serving sizes and very little exercise, and the results are proven time and time again.
What is your Dieting GOAL and how will you get there? If you’re reading this My Health blog right now, you may be looking for some fresh ideas for a new or current diet and workout plan. There is an over-flow of various super-diets available – all claiming to be the best one. But any diet or website saying that losing weight will be FAST and EASY is simply not being honest with you. We all know that old expression – “If it sounds too good to be true…” In reality, a healthy diet and exercise plan does take a level of ongoing effort and a reasonable amount of time (1-3 months) to start really seeing results BUT the results are well worth it!
Various factors play a role in how each of us gain and lose weight. For example: gender, age, body-type, and regular physical activity. Each of these factors will influence what works best for us, individually. While there may not be one perfect diet for all of us, there are some important “universal” habits that work for almost all people – regardless of who we are. I have shared some suggestions based on my hands-on experience with nutrition, diet and exercise which spans over 20 years (see my credentials), and included some useful pointers from Katherine D. McManus, M.S., R.D., L.D.N. contributor to Harvard Health Publications.
Next, are 7 basic steps you can follow.
7 Steps include: using a journal to track dieting habits; creating a specific weight-loss plan; identifying possible roadblocks; giving yourself credit for taking the lead
7 Steps - that anyone can use - for successful weight-loss:
1. Start by tracking your pre-diet eating habits for 3-5 days: Keep a private food journal that includes detailed info: what you’re eating at mealtimes; approximate portion sizes (i.e. S, M, L, 2nds); how often you eat out during the week; snacks & times/day, desserts, and beverages. Be as detailed as possible. I have found that becoming more conscious of food intake is a good way to bring about basic changes in diet. (i.e. Based on these regular habits, what changes can I make?)
2. Target your main goal and create a plan: Figure out a specific weight-loss goal and start SMALL (i.e. 5 lbs. = do-able). Not all of us believe in daily weigh-ins to monitor weight-loss – myself included. You may want to take a different approach. Your goal could be losing one pants size, or similar. When creating your plan, be specific and use small, achievable steps vs. drastic changes that you may not be able to maintain – to help you stay on track long-term (i.e. more diet-conscious meals at home; smaller portion sizes; 30 minutes of cardio 3xs/wk). Congratulations – you are now developing your new diet and exercise routine. Now, tailor it to your specific needs and get started!
If you want to use the scale for exact numbers, try 1/wk in the AM for accuracy.
3. Identify possible roadblocks and find ways to deal with them: For many people, a busy schedule due to work or family is an ongoing challenge to maintaining an exercise routine and cooking health-oriented meals at dinnertime. BUT – you will have to determine within yourself whether or not your new weight-loss strategy is worth the extra effort. You will probably find that making some small adjustments are worth their weight in gold.
Chisel out that extra 30 minutes, 3 days/week before or after work or on the weekend to do some form of cardio. Not motivated to cook? Stock up in advance on easy-cook, low-calorie food items and easy-prep. recipes. The more options and resources you have on hand, the more likely you may be to use them. I’m including some useful suggestions – see Easy Cook Dinner Options below.
4. Practice Portion Control: This is a key factor when it comes to successful dieting which can be easily overlooked. “Standard Serving Sizes” are based on FDA (The U.S. Food and Drug Administration) recommendations. They can be found on the nutritional labels of pre-packaged foods. A lot of people don’t know that one serving size of meat is 4 oz. – the size of a deck of cards. The good news? Portions are more forgiving with foods like vegetables and fruits – which are low-calorie and high in fiber, so they fill you up. Having a general idea about portions will help you lose weight – as opposed to gaining or maintaining a current weight that you’re unhappy with. For myself, I use nutritional labels as a constant guide, making serving sizes easy to remember. Inform yourself.
5. Try to identify your “satiety and emotional eating cues:” Do you eat from physical hunger pangs that respond to food? If so, you will feel satisfied after eating a typical portion or snack. Ms. McManus from Harvard Health suggests that it takes the brain 20 minutes to register “full” signals – satiety – coming from your stomach. She says, “Try to stop eating before getting full.” Instead, try to take your time, and be more mindful when you’re eating.
Do you ever eat when you’re anxious, bored, stressed out or depressed? If so, you may be eating to comfort or reward a certain behavior – eating comfort foods. This is very different from eating when hungry.
6. Use the 80/20 approach : If your new diet plan is too rigid, it may end up seeming like the impossible task soon after you start. It is wise to follow a general “80/20” approach that allows for some treats or a “dinner out” night 1 or 2 times/week (i.e. weekend). If a diet allows for no flexibility, that’s when binge-eating may occur – or simply abandoning the new diet plan altogether. This is not necessary when you apply a moderate approach to dieting. My personal rule of thumb for many years has been allowing myself one 24 hr period – (usually on a Saturday), to have what I want. This way, I have a few more options open on the weekend. K. McManus, Harvard Health, suggests that the 80/20 rule stops active dieters from “feeling deprived.”
7. Give yourself credit for taking the lead! Now it’s time to get down to business. Your new routine will take time to adjust to. Positive changes will begin to happen SLOWLY within the first month. It’s important to keep up the momentum and stay motivated. Keep yourself informed – try new and interesting exercises that keep you challenged. Try some new health-conscious recipes (see below). Include some new fresh fruits and vegetables in your regular diet. Turn exercise into a positive activity (i.e. walking, dancing, yoga). There are plenty of alternatives to traditional gym routines, if that’s not your cup of tea. Get creative and get moving with some music. Invite a friend to join you.
The My Health blog is a useful resource with informed posts geared towards people looking to make a healthy changes. It includes: focused, up-to-date topics re: successful diet & exercise plans, easy-cook, diet-conscious recipes, free links and other useful tips & tricks to keep you motivated!
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On those low-energy/in-a-hurry days, read below for healthier choices.
Easy-cook Dinner Options for Dieters - straight from the grocery isles
There are many ways to eat healthy after work or when you just don’t want to bother cooking a home-cooked meal that requires a lot of effort. Below are some nutritious, low-fat options that can be ready in a snap. These examples are all very affordable and the cooking time is approximately 10 minutes or less.
I. Protein: canned tuna (in water), sardines; canned legumes (i.e. black beans, kidney beans)
II. Starch: Uncle Ben’s Ready Rice (90-second microwave rice); Idahoan microwave instant mashed potatoes; sweet potatoes, yams (wrapped and microwaved)
III. Vegetables: microwave-in-bag fresh spinach; frozen veggies, and fresh veggies for a salad. Consider getting a rice cooker for quick, easy cooking of rice, pasta, and dense veggies (i.e. broccoli, cauliflower).
IV. TV Dinners: diet-conscious TV dinners are a great alternative resource for dieters. They focus on having tasty options with pre-measured portion control, and required nutritional guidelines. Try: Healthy Choice, Smart Ones, or try ordering trusted on-line brands (i.e Nutrisystem; South Beach Diet) that come in kits https://dieticu.com/diet-food/ . TV dinners are a great way to get in the driver’s seat with your dieting habits at dinnertime. I have included TV dinners as a successful part of my diet regimen for years. So, I speak from experience!
Next, try a new health-centered recipe that’s got some pizazz! See below
Dieters' Easy Recipe of the month:
ORANGE STIR-FRY BEEF
1 lb. flank steak (chicken strips or tofu)
1 small-med. onion, chopped
1 inch chunk fresh ginger, diced
2 navel oranges (or 1/2 c orange juice)
1 tbsp. soy sauce (reduced sodium)
2 tbsp. rice wine vinegar
2 tbsp. brown sugar
2 tbsp. canola oil
1-2 cloves minced garlic
1 (12 oz. package) snow peas or broccoli
1. Cut meat into thin strips or slices. Slice onions and mince ginger. Cut 1 orange into sections and squeeze 2nd orange into med. size bowl. To save time, use pre-made orange juice.
2. In the same bowl, add soy sauce, vinegar, brown sugar, and ginger. Mix together.
3. In med-size skillet or wok, heat oil on medium-high. Add meat and season with salt and pepper. Cook 4-5 mins until browned, stirring often. Then transfer meat to a bowl.
4. Now, in the skillet or wok, add onions and garlic and cook for 30 secs, stirring constantly. Add orange slices, snow peas (or broccoli), and soy sauce mixture. Reduce heat to medium and cook for 3 minutes, stirring occasionally until snow peas are tender and sauce has reduced and thickened slightly. Return meat to pan and blend together. Serve with rice or chinese noodles
Ready in under 20 mins; serves 4; per serving: 350 calories, 17g fat, 23g carbohydrate
For more simple, health-conscious recipes, including useful cooking tips specifically for dieters, try (South Beach Diet – Quick & Easy Recipes; Mediterranean Diet Cookbook – 550 Quick & Easy Recipes) https://dieticu.com/books/
Finally, don’t forget the other part of your plan is to get moving with some exercise!
Creating some kind of regular exercise plan is just as important as your new diet plan. Get yourself moving in one way or another, 2-3 times a week. Below, are a few basics about Cardio…
Cardio & Strength Training - the basics
If you’re just starting a new exercise plan or you’re coming back into a routine after a long hiatus, it’s best to ease yourself into it gradually. Hard-core weight lifting and aerobic classes are better left to the more advanced folks for now.
Part 1- Cardio for calorie burning & weight-loss: Basic CARDIO is a great way to start and can be used long-term if this works best for you. The goal is to challenge yourself, so no gentle strollers allowed.Try to set a goal of 20-30 minutes, 2-3 times a week. You will reap the benefits – both physically and mentally!
Popular cardio exercises: power walking, jogging, using elliptical machines, treadmills and stationary exercise bikes. Active cardio not only burns calories but also helps tone muscle. With many “trainer” machines, you get the 2-in-1 benefit of an intense cardio workout as well as the ability to tone your muscles (i.e Sunny Health & Fitness; Row & Ride; Exerpeutic 260 Elliptical)https://dieticu.com/workout-equipment/
Part 2 – Strength Training for muscle mass and toning: When you’re ready, you can begin incorporating STRENGTH TRAINING exercises into your routine. Invest an additional 30 minutes at least 2 times/wk to see results. This involves targeting particular muscle groups to tone and increase muscle mass (i.e. core, upper, lower body). Popular exercises include: weight-lifting and resistance training with machines or even your own body-weight (i.e. push-ups
