Have No Fear of Summer
By Colleen Palati
Summer will be coming again soon. It'll be time for beach parties, pool parties, outdoor picnics, and vacations. It's a great time for you to be outside and enjoy your life. Do you feel anxious about the coming season due to some extra pounds? Need some realistic help on safe weight loss? If so, I would like to share with you some of the weight loss tips that helped me.
Of course everybody has different personalities, genetic makeups, and lifestyles that make each of us special and unique. But there are some common tips that can help, regardless where you are in our life. Let me emphasize one point. I use the word "help". Ultimately, the decision comes down to you. You're daily choices will either help you or hurt you. I can offer you tips that have worked for me, but ultimately, your weight loss is in your hands. So on that note, let's dive into the following suggestions, get some safe weight loss help, and start taking control of your future health & happiness!
#1. A positive mental attitude
I start with this point because I think it is, by far, one of the most powerful tools we have. I believe a safe weight loss plan begins here. Our behavior reflects what we put into our mind. If we think of ourselves in negative terms, our behavior will follow. If we fill our minds with good, positive, and goal-striving thoughts, our behavior will mirror that.
Think good thoughts about yourself. Take some time.20 minutes a day if you can, just mediating on your weight loss goals. Close your eyes. Relax. Envision yourself as a thin, healthy, and happy individual. Then, in as much detail as you can, picture what you will do to get there. Picture yourself exercising (and liking it!).
See yourself making healthy food choices. Imagine how happy you will be when you reach your goal weight. Try to do this everyday and, trust me, it will be easier to lose the weight. It worked for me! (If you would like to read further on this subject and learn more about power the mind has in our life, read Psycho Cybernetics by Maxwell Maltz.)
#2. Don't be a slave to the scale
Checking your weight constantly can be discouraging rather than helpful especially if your weight fluctuates naturally. Try weighing yourself only once a week at the same time of day. I like to judge how I'm doing by utilizing "the clothes test". Check to see how your clothes are fitting you. (I believe a safe weight loss plan can be interrupted with an obsession with the scale and its number starring back at you, so use alternative methods.)
This method works great for me as I experience less anxiety and can focus more on making good choices rather than obsessing on the number I just saw from the scale! And for all my ladies out there, don't weigh yourself or do "the clothes check" when you are PMSing. We are naturally going to be heavier and bloated because of our cycles. The last thing some of us may need is more stress injected into such a "spirited" week!
#3. Understand your Metabolism
Some of us are under the misconception that if we don't eat anything or very little, we'll lose weight faster. This belief is certainly not safe weight loss! The body needs a fairly consistent flow of healthy foods to keep your metabolism going. I want you to think of your metabolism as a fire. When you throw wood onto that fire, it gets bigger. Withhold the wood and the fire will die out.
The same concept can be applied to your metabolism. Withhold food, and your metabolism will slow down, burning less fat and eventually turning onto your lean muscle to feed on. A good rule of thumb is to eat every 3 hours or so. I like to carry around a handful of raw almonds or walnuts, and an energy or protein bar for when my "3 hour snack" hits when I'm not at home. Fruit is another excellent choice. Whatever you choose, make it a low calorie and healthy choice to activate that fire inside of you!
#4. Fill up on whole fruits and vegetables
Foods like fruits and vegetables are full of nutrients that not only help you to lose weight, but also help you to care for your body. Be sure to include at least 5 servings of fruits and vegetables per day. And if you can, the closer to raw they are the better...you'll consume more of the nutrients that way.
If you don't like raw veggies, try steaming them. Also try keeping baby carrots, grapes, or some of the tasty summer fruits handy for you to grab when you need them. Green products are loaded with the superfoods found in many healthy fruits and vegetables, and can be a quick way of getting your nutrients in. To achieve safe weight loss, get an abundance of fruits and veggies!
#5. Be sure you get in your whole grains!
When choosing your carbohydrates, follow this simple rule: Avoid anything white. That means no white potatoes, white rice, white breads, etc. Choose only whole grains.they not only help to support your digestive system, but also cause the brain to release serotonin to help calm the mind. Don't get caught up in the low-carb craze...just be smarter on the carbs you choose! A safe weight loss plan will always include a good amount of whole grains and fiber. Your body needs it!
#6. Take your supplements
Of course, whole food nutrition is best, but if you like to supplement your diet with vitamins and minerals, be sure they are whole food supplements. Whole food supplements are made from actual food sources, as opposed to sludge in a petri dish like most vitamins and minerals out on the market today. You're body is able to absorb more nutrients from a whole food supplement, therefore taking in more nutrients and maintaining a harmonizing balance within your system. You may end up paying more for a whole food supplement, but the benefits are great.
#7. Exercise! Exercise! Exercise!
You've got to move it to lose it!!! There is no way around it...exercise is one of those key ingredients a lot of us would rather ignore. But safe weight loss and overall health depends on exercise. It helps you not only to lose those extra pounds and tone up your muscles, but also release's stress, helps you sleep better, breathe better, and function as a whole better. I know it can be hard for some of you to find the time to squeeze in your activity, but you've got to do it.
You don't need to do it everyday...3 or 4 days a week with your heart rate up for about a half an hour a day will do it. So sit down, have a serious discussion with yourself, and make the time. You can join a gym, walk around you neighborhood, go to your local track, walk around the mall, purchase an exercise tape and actually use it...anything that can get you moving. Work on changing your mind about exercise (refer to step #1). You'll find that once you are on an exercise schedule, it can become easier and easier and the pounds will start to melt away!
#8. Consult your doctor
Before embarking on any safe weight loss plan, exercise or dietary program, please consult your physician. As mentioned earlier, we all have unique needs. Some of you may have a medical condition that is contributing to the extra pounds. Whatever the case, it is always best to see your doctor to discuss any changes in your lifestyle, exercise, or dietary programs.
I hope these tips were helpful to you. Remember....you only have one body. Treat it well and make good choices that will contribute to a lifetime of health and happiness!
Yours in healthy living,
9217 Douglas Fir Drive
Pittsburgh, PA 15239
About The Author
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