by John McGran
Starting a diet is easy. I’ve probably started at least three dozen over the past 40 years.
You want something tough? Try sticking to a diet!
Until I finally came to grips with a new way of thinking, my weight went up and down enough times to qualify me for yo-yo status!
There are many reasons we veer off track with weight loss or weight maintenance. But I think the biggest reason may be the dreaded lack of perceived progress. It could be a scale needle that refuses to budge or a dress size that just won’t drop.
Well, let’s end this frustration once and for all. Here’s a good kick-start. These five tips are culled from the reams of expert information I amassed during my two-decade career in the diet and fitness industry. Mix these with the right mindset and there ain’t no stoppin’ you as you work towards a healthier weight.
1. Work in a little time for fitness
You don’t have to invest a lot of time or money to get in better shape. A couple of 15-minute exercise periods or maybe a long walk or bike ride can fit the bill.
We make time for our favorite TV shows or our children’s activities so why can’t we find time for fitness? It isn’t fun getting out of bed earlier than you need to, but it’s worth it in the long run.
A healthy diet remains the best way to lose weight but adding exercise to the mix ramps up the progress by burning extra calories and firing up your metabolism.
2. Change your thinking
It’s time to stop equating a diet with deprivation. There are plenty of great-tasting and extremely satisfying foods that fit into the best diet plans. Chef Michael Davis has provided you with a buffet of options! Follow his advice and you’ll eat better – and more often – as you broaden your menu options. You’ll even have room for the occasional treat!
3. Sleep it off
Researchers say that people who get fewer than 6 hours of sleep nightly are more likely to struggle with weight. By making 8 hours of sleep a priority, you’ll feel rejuvenated and re-energized — and that can fuel your desire for physical activity. So, make a vow right now to turn off the TV and hit the sack an hour or two earlier tonight.
4. Be SMART, set goals
Failing to plan is planning to fail. No truer words have been linked to weight loss. This time around, try a SMART approach by setting goals that are Specific, Measurable, Achievable and have a Realistic Timetable.
Instead of saying “I want to lose weight,” say “I will lose 2 pounds a week for the next three months!” Turn your goals into realities by seeking help from a registered dietitian, creating a personalized diet plan, and by clipping on a pedometer and working your way up to 10,000 steps daily. Also, measure your progress online or in a journal that you keep by your bed. Review your progress regularly and revamp as needed to stay the course.
5. Tweak your menu
Eat more plants and less red meat. For starters, you’ll get less saturated fat and cholesterol. You’ll also increase your intake of fiber and phyto-nutrients – and that helps lower your risk for heart disease. Add in some canned salmon or sardines and you’ll boost your intake of heart-healthy omega-3 fatty acids.
A final quick tip for better nutrition: Add a quarter-cup of nutrient-dense chopped walnuts, almonds or pecans to your salads and casseroles.
There are many ways to eat better without feeling deprived. The internet is jam-packed with good tips and tricks for improving your diet while eating well.
But I suggest you put your faith in a higher power and the expert knowledge of a professional chef. It just so happens our program is based on decades of firsthand knowledge of food and cooking.
“Cooking at home is cheaper than eating out, and when you control the ingredients it is more wholesome, less filled with additives and preservatives,” Chef Davis notes.
“You can utilize ingredients in the store to assist your recipe, such as diced, frozen peppers and diced, frozen onions. The best way to cut the time grocery shopping is to make a plan for the week – when and what you will be cooking. Write it down and utilize your list to shop. You will know exactly what you need which will save you plenty of time.
“If you are in a more populated area, many of the grocery stores offer online food shopping. Provide them your list and they will even deliver or have it ready for you at the store.”
Thanks, chef!
It should be obvious that combined with a bit of physical activity each day, a balanced, wholesome food diet will lead you to a healthier life. Furthermore, a healthier lifestyle will lead to a body that has a good preventive maintenance plan.
This will not eliminate illness but it will lead to you feeling better and possessing a stronger immune system. Now that we’ve fed your mind, it’s time to feed your body.
Since 2000, John McGran has been the top content man for four national diet and wellness companies, including eDiets.com, Diet.com, Diet to Go and MealPlanMap.com. He’s worked with dozens of lifestyle experts schooled in the fields of nutrition, diet, fitness and the psychology of wellness. He believes his higher power has helped him use what he’s learned to drop weight and keep it off.
Starting a new weight loss or health journey can be overwhelming. It requires a lot of trial and error to figure out what works best for you. To help you stay on track here are some tips that, in my experience, have helped me see my programs through to the end. One thing that has been my lifesaver with not just a weight loss program but also staying organized is cooking in bulk. Every Sunday I have a “meal prep” day which may only take me an hour or two. This includes preparing a large batch of potatoes and rice, washing veggies, and baking or barbecuing a Costco pack of chicken breast. Save all of these in the fridge so when you are ready to eat it’s only a matter of assembling.