Weight Loss Tips for Everyone
Phew, the holidays are over! Now it’s time to slow down a little and get back to our normal routines.
Come January 1st, one of the first thoughts that comes to many people is, “I need to lose all this holiday weight!”. Losing weight and becoming fit are two of the most popular New Year’s resolutions. The key to achieving a weight-loss goal is to make lifestyle changes that can be maintained for the long run, and not to focus on short-term solutions.
Now that the 2014 is here, you will presumably, begin eating Right for Your Type again… And here are a few additional tips to get you back on the right track and sticking to your New Year’s resolution.
Eat Slowly and Mindfully – Sit at a table, not on your couch, and never in front of the TV or in your car. Set your fork down between each bite while you savor your food and swallow. Enjoy some dinner conversation, and then have another bite. Practice a slower pace at meal time. So often we’re pressed into hurrying through meals by other responsibilities. Schedule meals so that you have time to relax and enjoy your food. Stop half way through your meal, drink some water, and ask yourself, “Am I full?” Just like changing any other habit, learning to slow down at meal times takes practice and hard work.
Portion Control – The larger the plate or bowl, the more likely you will be to fill it up. Trade in those large plates for small, six inch dishes. When serving yourself, remember that a standard three ounce portion of meat, poultry, or fish, should be the size of a deck of cards. A one cup serving of vegetables is about the size of a tennis ball. If you’re eating out at a restaurant, order an appetizer as your main course along with a simple salad.
Watch out for Triggers – Are you an emotional eater? Do you tend to crave foods when stressed? Most of us are overeating for a hundred different reasons. We are eating due to boredom, irritation and frustration. When you start to feel this way, step out into the open air and walk. The mini-blast of oxygen will vanquish tiredness and mental exhaustion. Leave your worries behind and be in the moment. Look at the birds. Be thankful. Let go, breathe deeply and relax.
Keep a Food Diary – It’s simple, write down everything you eat and drink in a notebook or on your PDA. You may be surprised at how the calories add up. A food diary creates a conscious awareness of food intake and eating patterns – do you binge on carbs at the end of the day or generally “need” something sweet after lunch? By writing everything down, you have a sense of accountability for everything that passes your lips.
Join a Support Group – A big key in long term weight control comes from receiving encouragement and support from others. The community message boards on www.dadamo.com are a great resource and networking tool. There are Eat Right for Your Type groups springing up around the world – many can be found through social networking sites like Facebook. If you live in Connecticut, the D’Adamo Personalized Nutrition Store holds a support group that meets monthly.
Exercise – Make exercise a part of your daily routine. Add it into your calendar as one of your “to-do’s” so you don’t forget. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions of right for your type exercise per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old “no time for exercise” excuse. Be certain to find something you enjoy. You’ll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become “hooked.”
Eat Breakfast – When you skip breakfast, your metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy. This sets you up to impulsively snack in the morning – often on high-fat sweets – or to eat extra servings or bigger portions at lunch or dinner. When you eat breakfast, your body feels nourished and satisfied, making you less likely to overeat the rest of the day.
Take Your Oils – Conjugated Linoleic Acid (CLA Formula) reduces fat and preserves muscle tissue. In studies CLA has been shown to decrease abdominal fat and lower insulin resistance (particularly good for Gatherers and Warriors).