Weight. A 6-letter word most of us don’t like. The nurse says, “Let’s get your weight, step on the scale, please.” Cringing, you slip off your shoes, hoping that action will somehow knock off a few pounds. Silently, you say to yourself, I have got to lose some weight. After you leave the office, that thought flees as you drive through McDonalds and grab dinner because it’s late and everyone at home is hungry, you included.
We are a tired society. Work, meetings, appointments, social obligations, children’s sports practices and dance classes, helping with homework, attending classes, care taking of others, organizations, volunteering, oil changes, shopping, cooking, cleaning, holidays and all they bring, checking Facebook, answering calls, sending text messages, and the list infinitely rolls onward. We go 100 miles an hour and in 10 different directions all at the same time. There is no end to our list of to-do’s. This ongoing list contributes to scale anxiety—who wants to step on it?
If we don’t start managing our weight, it will get out of control. That scale will inch up to a number none of us thought was possible. It happens, and when it does it can leave us feeling defeated and overwhelmed. Realize there are no quick fixes or magic prescriptions that can melt the pounds away and keep them off. So, where do we start?
Here are 8 practical solutions to help manage your Weight:
1. You. Make you a priority. Excess weight greatly affects our health by causing an increased risk of developing—
- Heart Disease
- Stroke
- Diabetes
- Cancer
- Depression
These disorders are at the top of an ever-growing list. We have been taught to put others first, but honestly, if we don’t choose to take care of our own health, we might not get the chance to help care for anyone else like our children, grandchildren, parents, relatives, friends, or pets.
2. Diet. Of course, there are programs like Weight Watchers and Nutri System, and diets like Paleo and South Beach, if this is your particular style. Also, there are multiple things you can easily do to make diet modifications and change the scale—
- Avoid fast food. Pack your lunch the night before with healthy choices, like fruits and veggies, a tuna fish sandwich on whole wheat, and nuts.
- Choose lean meats like skinless chicken and turkey; opt for fish ( no breading or deep fried) instead of steak or burgers.
- Decrease the amount of carbohydrates you take in daily, like bread, pasta, and prepackaged foods such as chips and salty snacks. We all know what our weak points are so become mindful of them as you reach for something crunchy loaded with empty calories.
- Use a smaller dinner plate for portion control. Have you ever seen a dinner plate from 100 years ago? They are about half the size of our modern day ones. Another tip, look at the serving size on the food label. Use a measuring cup to get a feel for an actual serving versus what you are dishing onto your plate. You might be surprised!
3. Sugar. Cut sugar. Refined white sugar and the products made with it are so bad for the body that it gets its own spotlight. Beware of these culprits—
- Cakes and pies
- Candies and chocolate
- Donuts and ice cream
- Anything rich and gooey that satisfies your sweet tooth
Sugar packs more pounds on us than anything and taxes every system in our bodies. Read food labels and see how much sugar is in the product. Sugar often is in things you would never imagine. If you can overcome the sugar hurdle, what can you not do? You can do it. To learn more http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Sugar-101_UCM_306024_Article.jsp#.WefRx4przrk
4. Move. Routine exercise 3-5 times a week doing something you enjoy, like walking or riding a bike (indoor or outdoor), for 20-30 minutes at a time will increase your metabolism, and in turn burn more calories. A Fitbit to track your progress will keep you in awareness mode at all times of your steps toward a healthier you. https://www.fitbit.com/whyfitbit
5. Meals. Don’t skip meals. Eat 3 meals per day with healthy snack choices in between if needed. You can also eat 3-5 smaller, more frequent meals instead. Eating this way keeps your metabolism burning, regulates your blood sugar, and keeps you from all the sudden realizing you forgot to eat and then eating everything but the kitchen sink. https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm
6. Water. Water flushes out toxins and hydrates your body. A general rule is drink 8-8 ounce glasses of water per day. Let it become your beverage of choice. At a restaurant, choose water. Spice it up with fresh mint or lemon wedges.
7. Food Log. Log the foods you eat for 21 days. It takes 21 days to change a habit, that’s it. Buy yourself a new notebook and keep it with you. Write the date at the top of the page. List every food you eat and everything you drink for the next 3 weeks. You will be surprised on day 21, if you stick to it. You can do this. Make it fun! https://familydoctor.org/nutrition-keeping-a-food-diary/
8. Thank your Self at the end of each day for doing your best. It’s okay to slip; we aren’t perfect. Let yourself off the hook. Laugh and smile anyway.
— “Piglet noticed that even though he had a Very Small Heart, it could hold a rather large amount of Gratitude.” A.A. Milne
This is your life. Take it by the hand and enjoy the journey. We are here for you at Doctors on Call if you or someone you know is struggling with weigh control. Sometimes weight gain and inability to lose weight have underlying medical conditions that require consultation and testing. We can help you discover what is holding you back and ultimately get you on the road back to health. It’s not too early to schedule your annual check-up for 2018!