More Keys to Winning at Losing Weight
Time-tested tips to help you lose weight
In 1991 there were four states in the United States where more than 15 percent of adults were at least 30 pounds overweight. By 1997, just six years later, the number of these states had increased to 34. By 2003, 15 percent of adults in all 50 states were 30 or more pounds overweight! Given the health consequences of overweight, this is a problem we can't ignore.
Be prepared – plan to succeed
Eating right and exercising regularly are rarely easy. But you can make them easier if you plan and prepare for success. Here are some tips I've picked up over the years that you might find helpful.
Cook and freeze healthy meals. One man I know spends a couple of hours each Saturday or Sunday cooking two or three dinners (meat, starch, vegetable), each in quantities to last a couple of nights. He then freezes each item separately in healthy meal-sized portions. He says the time spent on the weekend really pays off during the week. When he comes home tired and hungry at the end of the workday, he can pop a healthy, delicious, portion-controlled meal into the microwave, rather than succumbing to the temptation to snack on whatever less healthy items might be available.
Avoid eating “family style.” Many of us cook larger amounts of food than we should eat and put it all on the table, “family style.” This is simply asking for trouble. Tasty food that's right at hand is very likely to get eaten, even if you don't need it or even want it. That's just human nature. Portion control is one of the keys to successful weight loss and maintenance.
The simplest way to eat the amount you should is to prepare no more than you plan to eat. Unfortunately, this isn't always possible. You might be cooking more than one night's food because you want to have food for another meal without cooking again. One woman I know told me she prepared plates for her family from the food she had cooked then packed the leftovers and refrigerated or froze them before she even sat down at the table. For her, the fact the extra food was already out of sight and stored away kept her from eating more than she wanted to.
Keep your exercise clothes where you need them. Sometimes small things can make a big difference. One woman told me she couldn't get herself to walk in the morning, even though she really wanted to do it. Then she decided to put her sweat clothes and walking shoes right by her bed before she went to sleep at night. When she woke up in the morning she got right into her gear (“just like a fireman getting dressed,” she said) and headed right out the door. Another woman couldn't get herself to go to the gym in the evening, even though she enjoyed being there, and even though she had spent lots of money on a membership. She said that once she got home from work she just couldn't get herself out the door again. She solved her problem by taking her exercise gear with her in the morning and going straight from work to the gym. After working out she arrived home feeling proud of herself and energized to enjoy her evening.
Be creative
Sticking to a plan for healthy eating and exercise takes good planning. Maintaining your motivation takes creativity and flexibility as well.
Get two meals for the price of one when you eat out. Speaking of portion control, most of us find this almost impossible when we eat at restaurants. For whatever reason, almost every restaurant I go to these days “super-sizes” the meals they serve. There's more bread, more meat, more potatoes, more vegetables, and a whole lot more dessert than I can eat without feeling uncomfortable. The problem is, it all tastes good, I've paid for it, and I grew up in a family where money was tight, so I learned never to waste food.
A couple of years ago, after a restaurant meal that started wonderfully (the food was delicious) but ended badly (I was so stuffed that I was really uncomfortable), I decided I needed to do something differently. Since that day, almost every time I eat dinner at a restaurant, I slowly eat as much as I want, which is generally about half of what I'm served. Then I quickly ask the waiter to pack the rest to take home, so I'm not tempted to nibble. The results are great. I leave the restaurant satisfied but not stuffed, and the next night I have a great meal without having to cook. I really like leftovers. If you do, too, this tip might work for you.
Eat slowly. I mentioned a moment ago that I eat slowly when I'm trying to not eat too much. The reason I do this is simple: it takes about 20 minutes for your stomach to signal your brain that it's full. So when you eat too fast, you're not only likely to get indigestion, you're also likely to eat too much. That's because you aren't giving your body a chance to help you control your eating. If you've ever found yourself feeling over-full after eating quickly, you are living proof of the point I've made. Try savoring your food instead of bolting it. I have a dear friend who deals with his need for cookies by eating one, breaking it into very small pieces, and savoring each piece. He tells me this works wonderfully for him, because he gets the pleasure of that delicious sweetness for a long time without the guilt and other negative consequences he feels when he bolts a whole bunch of cookies.
Combine exercise with other activities. Let's face it: most people don't like to exercise. If you are one of them, think about ways to stay active without getting bored. If you enjoy television, how about using a piece of exercise equipment like a stationary bike, treadmill or stair stepper while you are watching? If you can't afford this kind of equipment, how about lifting weights (or even cans of food) or doing chair exercises during your viewing time?
Have good exercise alternatives. Many people have one exercise they prefer, and for most of us that's walking. But what do you do when it's raining or too cold or dark to walk outside? Malls are a good alternative. Some malls even have special walking programs to attract shoppers, with free coffee and even maps to let you know how far you've walked. Or you might want to consider adding an altogether different form of activity when you can't walk or to keep you from getting bored. Exercise experts call this “cross-training.” Riding a bike, swimming and even dancing are great alternatives to walking.
Reward yourself
Good planning and creativity will go a long way to keeping you on track toward a healthier life, but there's one more key to success: rewards. Some rewards for eating right and staying active are a direct result of the effort you put in – you feel better, look better and are able to do more. But adding a few additional rewards can help you maintain your motivation.
Treat yourself when it comes to your favorite healthy foods. Eating right doesn't always have to mean depriving yourself. Most of us have some healthy foods we love but don't eat as often as we'd like because they are expensive or hard to find. Naturally, you're the only one who knows how much you have to spend on food. But one man I know, who loved smoked salmon, searched until he found the very best. Then he decided to commit a few extra dollars a week so he could enjoy his favorite delicacy as often as he wanted. He said this lifted his spirits and really helped him deal with the hard work of taking good care of himself.
Treat yourself to a special piece of exercise clothing or equipment. If that beautiful sweat jacket would help you get out and exercise more often, buy it. If that new aerobics tape will help you start working out, get it. Naturally, you want to think twice before spending large amounts of money on things you might not use, so if you are thinking about an expensive piece of equipment, consider trying it out first at the store or a local gym. Most gyms are looking for new members, and many will gladly give you a day pass free or at low cost. Bottom line: anything you can afford that will help keep you more active is a good investment. Last winter I bought myself a weatherproof running outfit. I noticed I'd been getting out less and less each winter as I got older, and the new outfit did the trick. I got back to my old schedule of running four to five times a week. The fact that I'd spent a healthy sum on the suit might also have contributed to my desire to use it.
I hope some of the tips I've offered today will help you win at losing weight.
