Over 66 percent of adult Americans are considered overweight or obese by recent studies [1], so it is not surprising to find that weight loss is one of the most popular New Year’s resolutions. Most people tend to have a long list of things they would like to change, but never make it a priority, until now. Instead, we should be working on the short term goals, which will achieve our long term goal, all year long. This in turn, will lead to an overall healthier life.
Where do we go wrong?
Fad diets! Extreme results are wanted, instead of slow, maintainable results. Most people will see results with fad diets, but the weight is usually regained. Skip the fad diets and start eating a balanced diet that incorporates a variety of foods.
The fix: Try choosing more whole grains, fresh or frozen fruits and vegetables, lean sources or protein, unsaturated fats and monitor serving sizes by being label savvy. Aim for 25-38 grams of fiber a day. Fiber keeps us fuller longer, which can lead to weight loss. Fiber can also aid in lowering blood sugars, lowering cholesterol levels and maintaining regularity. Make sure to combine an adequate fiber intake with a diet that is lower in total fat and saturated fat to reap the benefits. Losing seven to ten percent of your initial weight, within in six months, is enough to notice results, such as a decrease in clothing size, a decrease in medications, or avoiding co- morbidities such as diabetes or heart disease. This is slow, achievable weight loss. Remember, the weight gain did not happen over night, it is not going to come off over night.
Skipping meals or following a very low calorie diet. As we age our metabolism slows down. We do not want to aid in slowing it down even further. Fueling the body on a regular schedule tells our cells that we are not going into “starvation” mode. Our body will efficiently use the fuel we provide it, instead of storing it. Storing calories, instead of burning them, will lead to weight gain.
The fix: Aim for three balanced meals a day. If in between meal snacks are needed, then make your meals a bit smaller to accommodate them. Choose foods that are satisfying, but not high in calories or fat. Fruits and vegetables are the best to add to any meal and/or snack. They are the lowest in calories, convenient and a good source of fiber. Staying on a regular eating schedule aids in speeding up the metabolism, which can aid in weight loss. Breakfast is the most important meal of the day. We want to break the fast, hence the term breakfast. Breakfast does not have to be a sit down meal, but we do want to make sure we have adequate nutrition to start the day. Some healthy suggestions, could be an Instant Breakfast made with one percent or less milk and a piece of fruit, or a whole grain English muffin topped with peanut butter. Make sure to have a good combination of carbohydrates and protein with every meal.
We do not exercise. We want all of the weight loss results without engaging in any type of physical activity.
The fix: Remember, as we age, our metabolism slows down. Eating regularly can help increase the metabolism, but so can daily physical activity. As we build lean body mass we burn calories throughout the day. For every pound of muscle we gain, we burn fifty calories at rest. How great is that?
Try using the F. I. T. T. acronym when engaging in physical activity.
F = frequency, how often. The goal is a minimum of 5 days a week.
I = Intensity, how hard we working. We don’t want to overexert ourselves to the point where we cannot talk during a physical activity.
T = time, how long we are engaging in a physical activity. The goal is thirty or more minutes a day. This puts us in the ‘fat burning zone.’
T = type of activity. Whatever cardiovascular activity works the best for you. When getting back into exercising, work on the frequency and time first, leave intensity for last.
We set unrealistic goals. We have a tendency of wanting to be the weight we were years ago, but not taking into consideration that our lives have changed over the years. Our age, metabolism, physical activity, weight history and willingness/readiness to change, contribute to our goals and our success.
The fix: Set your long term goal first. Then write down one or two short term goals to work on, to achieve your long term goal. Make sure the goals are realistic and can be achieved within a set time frame. An example of a long term goal would be to lose ten percent, of your current weight, within six months. Short term goals may be: 1) consume five or more servings of fresh or frozen fruits and vegetables a day. 2) Consume one percent or less with dairy products. Then set a time frame to work on the short term goals, such as, no longer than one month. Then when the goals have been accomplished, work on one or two more short term goals. Making a long list of things we need or want to change can be discouraging, especially if we do not see progress. Monitor and track your results. Keeping a food diary and an activity log will help see how well you are doing and where you can make some improvements.
*Remember, even a modest weight loss can decrease the chances of having co-morbidities, or better managing them. Even though the number on the scale may be decreasing, you have to glance at the whole picture. Make sure you are becoming a healthier person, inside and out.
https://www.parentingspecialneeds.org/article/benefits-of-special-diets-for-special-needs-children/
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