Rosalee Brown
EACH WEEK, I receive many letters asking me for individual guidance on the matter of losing weight. I must say that it is not possible to answer them individually but, in my articles, I do try to address your general concerns.
Many of my readers would like to reduce body fat and many of them are sedentary or not active enough. Many of them also admit that they don't normally consume from major food groups such as vegetables, while others have been making some effort, but are not achieving their goals.
The desire for a new state should be much more than about dreams and aspirations, it should be about a lifestyle change and taking on a new state of being. This is the hard part for many individuals. We do not want to let go of our current lifestyle, but we dream about the rewards of a new lifestyle. We sometimes take on the new lifestyle for a while, by making some changes, but it is difficult to maintain, so we shift back into our comfort zone.
PERSONAL LOG
I again encourage people who are overweight to make an effort to shift the focus from just weight loss to improving health. Keep a personal health log for a week or two; this is not always easy! Record all that goes into your mouth (food and drink) and when. Note the emotions that surround those eating times, such as boredom, anger, stress, happiness or just hunger. Record your relaxation and recreation habits as well as sleeping patterns, et ceteras.
Review the log at the end of the week and pick one or two items from your record of eating pattern, recreation and relaxation and sleeping; resolve to improve them.
The 'health log way' is usually slow and may not yield a 10-pound loss in a month, but will certainly yield dividends in a year, if maintained. As soon as you are comfortable with improving new areas, add others and make it a habit. There is no magic to a healthy lifestyle, just consistent effort.
Here are some healthy habits and goals. Do not overwhelm yourself by trying to do them all at once. Bite off small morsels and plod along like the tortoise.
Control your portions, that is, do not eat too much. Make manageable reductions that you can live with; it will reap dividends.
Cut back on processed foods and in this way you will be reducing intake of salts, sugars, trans fats and other unwanted ingredients.
Reduce frying and adding fats to foods. Purchase oils, margarine et ceteras, in small amounts and let them last for a long time.
Cut back on sugars and sweets and have 'no juice' days.
Eat fewer desserts.
Consume more vegetables.
Add more peas and beans to weekly and monthly menus.
You can safely cut back on your starchy foods; we already eat a lot of those!
Choose some recreational activity that causes you to sweat, laugh and feel fulfilled. Do it often.
Get your maximum amount of sleep; it is most important to your success.
Find time for meditation and 'just me' time.
Get the support of a friend, family or professional.
Monitor your health by checking with your medical professionals.
Enjoy life, laugh, share, live.
Get moving! You can do it.
Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
