Practical Tips For Healthy Weight Loss

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Article Title: Practical Tips For Healthy Weight Loss

Author: Bob Janeway

Word Count: 832

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Ever wish there was an easy-to-follow practical primer to tell

you all the things you should and shouldn't do to help you lose

weight? I'm not talking about food choices here - there are

'tons' of eating plans available. I'm referring to a simple

list that you can follow in your everyday life to make it

easier to stick to your diet. Here are a few tips that I've

found works wonders to help avoid temptation and keep me on

track.

Shopping Tips

1. Shop the outside grocery aisles.

Supermarkets are designed with the four basic food groups

around the perimeter of the store. If you stick to the outside

aisles, you'll find produce, bakery, dairy and meat - exactly

what you should be buying. Avoid going up and down the aisles

where processed 'convenience' foods lurk to tempt you from your

good intentions.

2. Never ever shop hungry.

It's an old tip, but it works every time. When you're hungry,

everything looks good - especially quick, empty calories. Make

it a point to shop on a full stomach and you'll find yourself

saving both money and calories.

3. Buy fresh, whole and organic whenever you can. Processing

depletes vital nutrients and adds calories. If you have a

choice, buy fresh vegetables and fruits and whole grain

products. Skip the highly processed snack foods(twinkies and

chips etc.)and 'convenience' dinners.

Setting Goals

1. Break your goals down if you have to. The thought of losing

100 pounds can be daunting. Instead, make it your goal to lose

10 pounds this month, or to get through the week without

cheating on your diet. " Inch by inch life's a cinch; yard by

yard it's hard. "

2. Set reasonable, attainable goals for yourself. Remember that

a healthy, sustainable weight loss is about 1-2 pounds per week.

Setting the goal to lose 30 pounds by next month is setting

yourself up for failure. Don't be taken in by the infomercials

and false advertisements! Everyone is different! Being content

with your progress will help you attain your goals.

Discontentment leads to eating binges. Remember, you didn't

gain the weight overnight nor will you lose it overnight.

3. Reward yourself! There's nothing more motivating than

promising yourself a special treat when you reach a goal - but

don't keep rewards just for big milestones. Make a list of

positive reinforcers that you can dip into whenever you avoid

temptation or need a little boost. I always make Saturday by

treat day. I stick to my diet goals all week then on Saturday I

reward myself with a treat. Plus, it just makes it easier to get

through the week knowing that on Saturday I can have that banana

split.

Measuring and Weighing

1. Measure your progress by dress size or pants size instead of

pounds. Use a tape measure instead of the bathroom scales. Why?

One of the by-products of eating healthy and exercising daily

is converting fat to muscle. Muscle is denser, and weighs more

than fat - but you're still getting smaller, and your clothing

will tell you the truth.

2. Measure your day in steps - steps walked, that is. Counting

the steps you walk each day and aiming to increase them to

10,000 steps daily is a great way to add exercise to your diet.

By walking 10,000 steps a day, you can burn as many calories as

you do when you do any of the following:

- Swim for 90 minutes

- Ride a bike for 70 minutes

- Play 10 holes of golf (without the cart)

- Walk 50 blocks

- Play soccer for 90 minutes

- Work for two hours in your garden

How do you fit in 10,000 steps? You can count every step you

take during the day - clip on a pedometer first thing in the

morning and take it off last thing at night. (Hint: Invest in a

pedometer!)

3. Measure your food for the first month. Our concept of

portion size has been greatly distorted by restaurants,

magazine ads and our own eating habits. Invest a month in

learning what a real portion looks like - weigh or measure

everything. Stay away from buffets until you have reached your

goals or for a special treat.

Attitude

1. Treat yourself well! Losing weight is something you're doing

because you love yourself. Remember to reinforce yourself

regularly for your hard work. You can do it! " If one man (or

woman) can do it, another can! " ( Hopkins in " The Edge " )

2. Focus on your health, not your weight. Eat healthy, exercise

sensibly, and focus on how you will feel when you reach your

goal. See yourself the way you want to be, but be realistic.

3. If you slip, forgive yourself and start again. After all,

just one banana split never made anyone fat. Every day is a new

day, and every day brings you closer to the new you.

About The Author: I have learned one important lesson in life;

my health is my responsibility, not my doctors! Start here:

http://www.ihealth-information.com

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