Simple Moves to Shed Pounds and Move Ahead
By Sandy Schroeder
Many of us packed on extra pounds in the midst of the pandemic, but Mayo Clinic tells us we can turn that around.
Their staff says the basic secret is as simple as this: "Eat a healthy calorie-controlled diet and increase physical activity." To lose weight and keep it off, try these strategies.
Make sure you're ready - Ask yourself these questions:
- Am I too involved in other issues right now?
- Am I really motivated?
- Do I use food to deal with stress?
- Am I ready to learn better ways to handle stress?
- Do I need help from friends or professionals to control stress?
- Do I have the time to tackle this right now?
- Am I willing to change my lifestyle of diet and activities?
If you need help handling stressors or emotions, talk to your doctor to get some help.
Figure out what motivates you - Why do you want to lose the pounds? Worried about the impact on your health? Tired of being slowed down by weight? Just want to look better in your jeans? Whatever the reason, post your goals on the computer or fridge and reach out for support from loyal friends and family. Then start charting your diet, exercise and weight.
Keep it real - Long term, shoot for 1 to 2 pounds per week by burning 500 to 1,000 less calories than you consume daily. Five percent loss of your current weight may be a realistic goal. That level of weight loss can reduce your risk of chronic health problems such as heart disease and type 2 diabetes.
Start eating healthier foods - Reduce calories but hang onto taste satisfaction, nutrition and easy preparation. Choose whole grains over refined. Eat at least four servings of vegetables and three of fruits every day. Stick to healthy fats like olive oils, nut butters, avocados and vegetable or nut oils. Cut back on sugar except for natural sugar in fruit. Choose low-fat dairy and lean meat or poultry in small amounts.
Start moving and keep moving - Regular exercise, such as 30 minutes a day paired with less calories will help you achieve weight loss. Choose activities that you enjoy and fit them into your regular schedule. Walk, run, dance, bike or hike. Whatever feels great.
Wherever you are with weight issues, you will feel better about it when you put a plan into play.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Lincoln, Nebr.