Saturday, March 7, 2015
Weight A Minute Losing Weight Without Expensive Dieting
As with any task, losing weight has a learning curve. The pros say its not about counting points, buying expensive pills or omitting your favorite food. Instead, they say, losing weight is all about changing your mentality and adopting new behaviors.
"We know a lot of people do this yo-yo dieting, theyve tried this fad diet and it worked for a little while, and lo and behold, theyve gained weight back again and maybe even more weight than they originally had prior to the diet," said Melissa Lyon, Director of the Erie County Department of Health. "Its really a behavioral change, it truly is about readjusting your behavior. Once they have lasting behavioral changes, theyll begin to see the weight drop off, it does take commitment."
Lyon said that the busy Mom-on-the-go definitely has the ability to lose weight at home, without buying supplements or an expensive plan. She also advises moms to not skip meals on their way out the door in the morning or evening, in hopes of losing weight.
"Realistically, they can do something as easy as grab an apple and a glass of juice, a glass of milk, a cheese stick, seriously anything that they can find thats quick, a granola bar, while its processed - there are a lot of quick healthy and affordable options," said Lyon. "When a child sees their mom picking up a carrot stick versus a potato chip, the child wants to be like mom, the child is looking forward to growing up and being like mom."
One mom who is setting a good example early on says when she was having trouble keeping up with her son, she knew something had to change.
"You hate to call it this but its almost like a rock bottom, you hit that point where you say enough is enough, I could barely keep up with my 6-year-old son who [was] getting almost too heavy for me to carry up and down the stairs," said Angela Otto, of Erie. "At that point I was obese, I was 210 pounds and huffing and puffing climbing my set of stairs in my home."
Otto says she started out with small changes, gradually introducing her body to healthier foods until they became a part of her routine.
"When I started out I YouTubed free workout videos, I had my laptop sitting in front of me and thats what I did in my living room. I never stepped foot in a gym, Ive lost 65 pounds without stepping foot into a gym," said Otto. "You really have to change your mindset about food, about what its purpose is. Its purpose is to fuel your body, not to give you joy.
"Just as bad food and bad behaviors become addicting, so does good food and good results. You have to tell yourself Im gonna be able to have these things again, if I dont eat this Snickers bar right in front of me its not like they disappear completely - there will be another opportunity to have that."
- Swap out unhealthy ingredients with more nutritious options (Spaghetti squash for pasta)
- Post a weekly family menu on kitchen wall for ALL family members to see
- Preplan and precook your meals on the weekend
- Shop together as a family at the store
- Find a "diet buddy" that can keep you accountable
- Allow yourself a cheat day! Avoiding what you crave will cause stress
- Make a mind-body connection when eating (put cell phone/computer away, so you know how much youre eating!)
- DO NOT REFRAIN FROM EATING in hopes of losing weight (body stores fat when it thinks youre starving it)
- Download apps on your smart phone to track daily caloric intake
- Have fruits/vegetables in plain view so you can grab and go!
- Pre-cut veggies, fruits in small containers to have as a snack during the day
- Sleep at least 8 hours per night
- Drink at least 64-ounces of water per day
- Avoid foods with sugar as the first ingredient
Source: http://www.yourerie.com/news/news-article/d/story/weight-a-minute-losing-weight-without-expensive-di/26554/tICsROq2S0y5gWyVLeiZ5w
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