Four tips to sensible weight loss – smarter and healthier
Did you make a New Year’s resolution to lose weight? Did you make a plan or just grab a magazine promoting quick weight loss?
Be good to yourself and create a sensible plan for your weight loss. Fad diets can be damaging to your body and the frustration of quickly gaining the weight back can impact your mental and emotional state.
- Change your caloric intake. So easy to say, not so easy to do unless you’ve committed to an actual lifestyle change. Eliminate sugar-laden fizzy beverages (even that’s not as easy as it sounds for some people). These are empty calories – little nutritional value for the calories they deliver. More empty calories can be found in what’s called ‘white’ food – white sugar, white flour. Not only will whole flours deliver more nutrition, but they make you feel full faster. And now portion control. Put less food on your plate. Most people tend to eat until their plate is clean, so if you serve less food on the plate, you’ll be reducing the calories delivered. Practicing eating more slowly. Not only does that help make it seem like more food is being eaten but it gives your brain a chance to catch up to what you’re putting in your system
- Don’t starve yourself. Even when you’re having cravings, don’t resist. If you feed the craving a small portion of the desired food, (in other words say to the craving, “I hear you”) you’ll be better able to continue on your lower calories plan. Plan to nibble during the day on something high in fibre and protein. Those nibbles can help get you through and are actually valuable for balancing your blood sugar rather than three large meals.
- More water and roughage. Water makes you feel full and has no calories. Sometimes when you feel hungry, it’s actually your body saying it’s thirsty. Water tastes better when it’s really cold so always keep a jug or bottle in the fridge. Have a large glass of water with every meal and several more times a day. More roughage is really more whole grains, fruits and vegetables. Roughage is actually the parts of the food that aren’t digestible. They help you feel full and keep your food moving through your digestive tract. High roughage foods include whole grains, vegetables, fruits, nuts and seeds.
- Get creative about more exercise. Adding more exercise to your lifestyle doesn’t have to include a gym membership. You can increase your exercise level by changing how much you move around and how you do it. Take the stairs, alternate sitting and standing, walk more, maybe even try dancing in your living room. The Our Clinic Exersmart program can help you figure out your current exercise level and how to safely increase it based on your state of health and your goals.
A visit with the Our Clinic dietitian can help you put a strong plan together to assist you reaching your weight loss goal.
Learn more about the Our Clinic Weight Loss program by calling 519-937-1881.