Six ways to lose weight this year...and keep it off!

Janelle Baldwin
Weights and tape measure
  1. Portions. We live in a world of portion distortion. Start reading labels and measure out your food! If you don’t know how much food you are really eating, you will never lose weight. A plate at a restaurant typically is three or more servings. Dinner plates have doubled in size since the 1960s. In the 1960s, dinner plates were about eight-and-one-half to nine inches in diameter and held about 800 calories; by 2009, a plate size had grown to 12-inches with the capacity to hold about 1,900 calories. Learn portion sizes; it will help you with wise choices as well!
  2. Reality check. It will take TIME and it will take EFFORT. Weight will not just fall off. You need to cut 3,500 calories to lose a pound. Cook your own food so you know the portion size and calorie count; using fresh materials and avoiding packaged or fast meals. It will take TIME; it will take EFFORT. Cook multiple meals at once, divide them into proper portion sizes and freeze them for convenience. This will become a new habit and be a great time saver in a short time! We are creatures of habit and typically have seven to 12 meals we repeat. Cook multiple meals and freeze for healthy convenient foods.
  3. Awareness. Be aware of the amount and type of calories you put into your mouth to lose weight. Eat close to the source with minimal processing. Five to 10 fruits and veggies a day.
  4. BE active! Move as much as you can each day so that you continue to burn calories and keep your body’s metabolism up. The end of the day or the beginning of the day workout can then take up less time. If getting up isn’t realistic in your job…then set aside time to work out, cutting an hour of screen time a day to do it. We should have two hours maximum of screen time outside of work anyway…so get up and live life…instead of watching it…
  5. Sleep eight hours a day. You’re not getting any badges of honor for living on five hours of sleep. Most countries recognize sleep deprivation as a form of torture; why are you doing this to yourself! Give yourself adequate sleep and learn to say no to the distractions that deprive you of sleep. You will not lose weight if you don’t sleep enough…
  6. Mindfulness. Be mindful of what and why you are eating! Are you hungry? Or just thirsty? If you are drinking half your body weight in ounces of water a day…you will be more aware of thirst. Many times we “graze” when we are thirsty because we don’t recognize thirst. Or we drink soda or sugary beverages in efforts to stay awake on our five hours of sleep…see how this is all connected? Be mindful of what your body is telling you with stress, sleep, rest, thirst, posture, work, fun and movement. Become more in tune with you and what you need to become and remain your best you.

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