4 Changes to Permanent Weight Loss

I've shared numerous times that permanent weight loss occurs through slow changes in lifestyle habits! People who rush with impatience to change everything about their eating and exercise habits end up biting off more than they can chew - and within weeks, they've failed at keeping to all the changes and so they throw their hands up in defeat.

As I've said before, change one nutritional habit and one exercise habit and focus on that alone. Once you've gotten that change down, then pick another lifestyle habit to work on. You get the idea. This ensures you're making changes for the long haul! Rome wasn't built in a day. Your body didn't get out of shape in a day. It will take time and effort to rebuild your body!

In the recent edition of Women's Day magazine, an article focuses on how to "sleep better, eat smarter and lose weight" in 30 days. Now that's a challenge isn't it?

According to the article: "The key to making changes that stick: Go gradually. Tackle just one tweak a week, and at the end of 30 days, you'll be firmly on a new, healthier path. 'Building confidence makes change last, and you do that by meeting small goals on the way to the big one,' says Rhonda Britten, author of Change Your Life in 30 Days. 'Every time you're successful, it pushes you to do more.' "

Ah, I love when my common-sense approach to health and fitness is backed up by professionals! I would never mislead you with false information or encourage you to try unhealthy and rash weight loss plans! I want you to conquer your fitness woes once and for all! To experience freedom from the bondage of being overweight!

The article in Women's Day focuses on game plans for eating healthy, losing weight, sleeping better and toning up. The plans include ONE change to make in those topic areas each week in order to experience better health by the end of one month. I'll only cover the areas of eating healthy and losing weight here - you can find the magazine at your grocer's newsstand to read about the other two areas.

LOSING WEIGHT
"The math is simple: To lose a pound a week, you need to cut 500 calories a day. Go to caloriecontrol.org/calcalcs.html to find out how many calories you need to stay at your current weight, then subtract 500 from that number. To lose up to 2 pounds a week, step up the exercise as well (and try the "Tone Up" plan). As for diet, cutting calories isn't the only solution - or a long-term one. 'You need to figure out what bad habits sabotage your eating and exercise plans and change those,' says Pamela Peeke, M.D., author of Body for Life for Women. This month, follow Dr. Peeke's plan to break four of the biggest bad habits that stop people losing weight for good."

Week 1: Cut portions down to size
Meat should be the size of a deck of cards. A pancake should be the size of a CD. One serving of cheese is about the size of four stacked dice. To see other portion "cheat" reminders, go to womansday.com/cheat.

Week 2: Have a healthy breakfast
People who eat breakfast end up being those who lose weight best. Aim for a serving of lean protein, a little of "good" fat, and whole grain carbs/grains.

Week 3: Stop eating after dinner
Learn to reward yourself without food as the prize! After a long day, choose to call a friend, take a hot bath or go for a walk with a loved one instead of stuffing your mouth with a bowlful of Panda Paws ice cream! Drink water or have some hot tea, too.

Week 4: Curb afternoon cravings
From about 3 until 5 p.m. is when you're most likely to feel a dip in energy levels and be tempted to grab something for a "pick-me-up." Plan for snacks that are low-cal but nutrition-packed for just such events (fruits, nuts and low-fat cheeses are great energy boosters). Or save part of your lunch and eat the remainder as your "snack" in the afternoon.

EAT HEALTHY
" 'Eating well is about continually making good small choices,' says Wendy Bazilian, DrPH, RD, coauthor of The SuperFoodsRX Diet, who created this plan."

Week 1: Add a fruit, add a veggie
Plan to work your way to eating a fruit or veggie at every meal. You can start with adding a fruit to cereal in the morning. Remember, fruits and veggies are filling, while containing only minimal calories! Don't forget the nutrition punch of this food group, either - they are disease-fighting nutrients!

Week 2: Pump up the flavor
Try a new herb/flavor at each meal. By adding more flavor, you'll use less salt, sugar and fat. Get this: One tsp. of cinnamon equals the antioxidants of 1 cup of peomegranate juice! Wow! A 1/2 tsp. of oregano has as much antioxidants as 3 cups of spinach!

Week 3: Switch to low-fat dairy
If you're introducing low-fat yogurt into your new food habits - make it yogurt that contains "good" bacteria and is low in added sugar. I LOVE Stonyfield Farm yogurt! I also favor Cabot's 50 percent reduced-fat cheddar cheese.

Week 4: Eat for energy
This means not eating so infrequently that your blood sugar levels drop! Aim to eat food every 3 to 5 hours. This works out to basically three smaller meals with two small snacks in between. You'll also be less apt to binge if you keep a steady intake of "fuel" for your body.

There you have it - easy, eh? :-) Don't forget to check out the magazine for changes you can also make to better your sleep and tone your body. Remember, "slow and steady" wins the race!