6 Ways to Change Your Weight Fate
Do you wonder how much personal control you have over your body weight? Do you sometimes give up, saying "I'm destined to be heavy", so why fight it? I've got some good news for you. It IS possible to control your "weight fate" with a moderate, consistent, and comprehensive approach to your personal lifestyle. That's the topic of my Today Show segment where I'm joined by Lucy Danziger, editor-in-chief of SELF magazine, who developed a self-evaluation quiz.
Watch the segment from TODAY
Here are some top tips to consider:
1. Evaluate Your Starting Weight. When it comes to losing weight, one size does not fit all. Size yourself up, and determine what combination of strategies you need to succeed. Plus, set a realistic target weight - not one only based on the BMI chart, but one that you can both achieve and sustain. Family history (genetics) contributes no more than 30% to the likelihood that you'll have weight problems. While a size 4 might be an unrealistic effort to sustain and maintain, a size 10 might be just what you need to both look and feel better.
2. Eat Breakfast. Studies show that a morning meal can help as a habit that keeps you on track. It sets some structure for the day and also makes you mindful of your choices from the get-go. Also, you won't be over-hungry for lunch - which causes overeating. You don't have to be in your jammies, bleary-eyed preparing an omelet for a healthy breakfast. Foods as simple as a 200-calorie protein bar, a bowl of cheerios and milk or a medium skim milk latte all "count" as a meal on the run. What's important is the "morning" part - within 2 hours of waking up is a good rule of thumb.
3. Get Enough Sleep. Lack of sleep causes overeating as a way to boost energy or even to soothe as a reward (poor me, I am awake). Fatigue can impair your self-control to resist food and make it easier to indulge. Chronic sleep loss interferes with body hormones, which can also lead to overeating.
4. Examine Your Stress. Stress is a double whammy when it comes to weight. It keeps you up at night (see #3 above), and also leads to emotional eating to comfort and soothe. Rather than "just say no to food", it's important to evaluate your stress level, and determine which are positive, which are negative, and how to modify your stress. Consider professional help if you're struggling on your own.
5. Be a Smart Snacker. Snacks are a double-edged sword. Too many can sabotage your effort, but NO snacks can lead to overeating (because you get over-hungry and then overeat later on). The key is to be a smart snacker. The most vulnerable times are late afternoon and night-time. Allow yourself 100-200 calories of mixed composition - a bit of protein, fat and carbohydrates. Think of a fruit and small fat free/sugar free yogurt, a 100-calorie pack of popcorn or wheat thins and a low-fat string cheese, or a mini-whole wheat pita with a slice or two of turkey breast.
6. Beware of Liquid Calories. Because our bodies don't perceive liquid calories very well - they don't "register" as if we've consumed any food, calories from liquids are "add ons" and can pile on hundreds of extra calories that we're not even aware of. Skip sodas, juices, and smoothies. Eat your fruit, don't drink it. Pay attention to your alcohol intake. Except for a glass or two of skim milk, don't waste calories on liquids.
Any tips for dropping pounds? Leave a comment below!
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Here are some top tips to consider:
1. Evaluate Your Starting Weight. When it comes to losing weight, one size does not fit all. Size yourself up, and determine what combination of strategies you need to succeed. Plus, set a realistic target weight - not one only based on the BMI chart, but one that you can both achieve and sustain. Family history (genetics) contributes no more than 30% to the likelihood that you'll have weight problems. While a size 4 might be an unrealistic effort to sustain and maintain, a size 10 might be just what you need to both look and feel better.
2. Eat Breakfast. Studies show that a morning meal can help as a habit that keeps you on track. It sets some structure for the day and also makes you mindful of your choices from the get-go. Also, you won't be over-hungry for lunch - which causes overeating. You don't have to be in your jammies, bleary-eyed preparing an omelet for a healthy breakfast. Foods as simple as a 200-calorie protein bar, a bowl of cheerios and milk or a medium skim milk latte all "count" as a meal on the run. What's important is the "morning" part - within 2 hours of waking up is a good rule of thumb.
3. Get Enough Sleep. Lack of sleep causes overeating as a way to boost energy or even to soothe as a reward (poor me, I am awake). Fatigue can impair your self-control to resist food and make it easier to indulge. Chronic sleep loss interferes with body hormones, which can also lead to overeating.
4. Examine Your Stress. Stress is a double whammy when it comes to weight. It keeps you up at night (see #3 above), and also leads to emotional eating to comfort and soothe. Rather than "just say no to food", it's important to evaluate your stress level, and determine which are positive, which are negative, and how to modify your stress. Consider professional help if you're struggling on your own.
5. Be a Smart Snacker. Snacks are a double-edged sword. Too many can sabotage your effort, but NO snacks can lead to overeating (because you get over-hungry and then overeat later on). The key is to be a smart snacker. The most vulnerable times are late afternoon and night-time. Allow yourself 100-200 calories of mixed composition - a bit of protein, fat and carbohydrates. Think of a fruit and small fat free/sugar free yogurt, a 100-calorie pack of popcorn or wheat thins and a low-fat string cheese, or a mini-whole wheat pita with a slice or two of turkey breast.
6. Beware of Liquid Calories. Because our bodies don't perceive liquid calories very well - they don't "register" as if we've consumed any food, calories from liquids are "add ons" and can pile on hundreds of extra calories that we're not even aware of. Skip sodas, juices, and smoothies. Eat your fruit, don't drink it. Pay attention to your alcohol intake. Except for a glass or two of skim milk, don't waste calories on liquids.
Any tips for dropping pounds? Leave a comment below!
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When I got serious about losing weight - I was about 35# over my ideal weight for my body type, age + height. First I checked with my doctor for a thorough physical and for his advice on my personal diet. Basically, I prepared and ate most of the same food I ate in the past, but I served smaller portions, on a smaller plate, and ate it slowly with a seafood fork. I incorporated daily exercise, but not to any lengthy degree. After the first week or two, it became quite easy. I didn't deny myself any of my favorite meals or foods, just had less of them. I never felt deprived and after three months of this regimen, I had lost 35#, and maintained the weight loss ever since (too many years to say!). I recall that if I wanted pizza, instead of eating most of the pie, I'd have only one or two pieces, or if I wanted a piece of cake, I'd cut a small piece (or eat one cupcake instead of the three in the package); I even had strawberry shortcake but, of course, a mini-version. I never had hunger pains or less energy because of my diet, It just took determination and dedication. More importantly, I now ate in "moderation" and it had become a lifestyle. My life changed in every way for the better from that day forward. I had nice new shape I was most proud of, a new wardrobe (which included belts which I never wore before) and tucked in blouses when I would never had done that before. I went on to change my hair color and style, had a busier, more enjoyable social life, and was never happier. Keep your eye on the goal and you will be amazed how rewarding it will be for you in so many unexpected ways. BUT, please know when to stop!! Do not allow yourself to slide into anorexia or bulemia. Listen to your family and closest friends. They will give you an honest opinion. Believe them. Good luck. Hope my story inspires you.
Good advice EXCEPT for saying that diet soda is ok.
This advice goes against the latest science on the dangers
of it.... in fact, ANY soda! Aspartame messes up the glucose index or factor, therefore preventing weight loss. Check www.mercola.com and others.
I live a healthy lifestyle (other than a few beers few days a week). I workout 4 days a week -- intense weight training, hiking, walking. Minimum carb, brown rice, no sodas, etc. But I just can't loose that flab around my waist! In fact, it gets really out of control if I skip a week of workout. If this is not frustration, what is? Life's fair? And yes. There're many times, I just want to give up my healthy lifestyle and just let it all hang out. It's just too hard!