Every, single year I talk to women who make the same New Year's resolution. They say, "This will be the year I lose this extra weight." And it works, too. They join a gym, shop for healthy foods, plan their meals and start losing weight. Then they stop. Often they gain back what they lost.
I've learned over time that resolutions don't work. They don't work because they're a one-time solution to a life-long problem. They don't just need to lose weight. They need to live a healthy lifestyle and keep the weight off. Try something different this year. Don't wait until New Year's. Start now!
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Autumn is the perfect time to start eating better. The fall harvest is in and the weather is crisp and cool, a perfect time to get outdoors and exercise. Here are my top five goals to staying on track.
1. Take advantage of the autumn harvest. Some of the best, low-calorie, high nutrition foods are in season right now. Try something new. I just made my very first squash soup the other day and it was delicious. With fruits and vegetables at their peak, now is a good time to start planning meals around what's in season. Go to farmer's markets and buy your food fresh from local growers. If you're not a huge fan of fruits and vegetables, try to incorporate them into the foods you already eat. Fresh apples taste wonderful baked into a pot roast. Yellow squash can be steamed and thrown into everything from soups to meatloaf. Meal planning and stocking up on healthy foods is one of the best ways to stay on track.
2. Pick a diet that works for you. If you want to keep the weight off for the long haul, chances are you're not going to stick to a fad diet. Most of them are not healthy and they leave us feeling so unsatisfied we end up binging and abandoning the diet entirely. Anything that is balanced, nutritious , and satisfying will work.
3. Cut cravings. A survey by the National Dairy Council found that more than half of the women they surveyed say cravings are their biggest stumbling blocks to losing weight. The best way to avoid temptation is to stay full and satisfied. Most of us already know how to stay satiated. We've been told time and time again to eat smaller meals through-out the day and not skip breakfast. But did you know that eating certain fats can also help with cravings? Healthy, monounsaturated and polyunsaturated fats actually help you feel satisfied between meals. You can get them from seeds, nuts, avocados, olive oil and other foods. They tend to be high in calories, but you only need a small amount to increase energy, reduce inflammation, improve cholesterol and stabilize heart rhythms. So grab a small handful of nuts or a tablespoon of organic peanut butter with your meals.
4. Get out and enjoy yourself. This is the time of year when it feels good to get out and walk. It's not too hot or too cold. Studies vary, but the Centers for Disease Control recommend moderate exercise for 30 minutes five times a week and two sessions a week of muscle strengthening exercises, like lifting weights. Best part: You do NOT need to go to the gym to do this. Grab a couple of phone books and lift them over your head ten times. Do 10 squats, 10sit-ups. Anything that works all the major muscles of your body will work.
5. Keep progressing a little every day. Forget about perfection and quick results. You've heard this before, but I'm going to say it again because it's important. If you don't reach all of your daily goals, tomorrow is a new day. Don't throw it all away because you overate or didn't exercise. Lifestyle changes include slips. If you really want to eat something, do it. Enjoy it. Then get right back on track. Same goes for holidays. No one is asking you to skip Thanksgiving. Just cut back a little more and increase your exercise before and after. No one is asking you to give up the things you enjoy.
I, myself, am excited about autumn. The kids are back in school, I have more time for meal planning and exercise. I'm not exhausted by the summer heat. And there's nothing like enjoying a cool autumn day outdoors.
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