How many times have you told yourself, “this summer, I’m going to fit into those cute sundresses, shorts or maybe even that cute swimming suit and not feel ashamed, because, I am a new slimmer me!” Unfortunately, life happens and now you feel depressed.
Being overweight is influenced by many factors. Body weight can be the result of genetics, metabolism, mental, environmental, cultural and economical influences. If your weight isn’t caused by any medical issues, then there is hope that by changing your lifestyle you can lose the weight and keep it off.
Being over weight and having a sedentary life style can cause medical issues such as, high blood pressure, type 2 diabetes, heart disease, stroke, certain kinds of cancers, sleep apnea, osteoporosis, depression, and plain ol’ poor quality of life.
So? How do you change your lifestyle? First off, ask yourself how many times a week do you eat in fast food places. How do you prepare your foods at home? Are they processed from a can or box? If you eat processed foods, do you look at the serving size on the box? How much soda do you drink? A medium glass of soda from a fast food place can be over 200 calories alone.
Another question to ask yourself is, how many hours do you sit in front of your T.V. or computer screen, or play video games? This question is very important if you have an over weight child. When we consume more calories than we use, we naturally gain weight.
Exercise is a main key in preventing heart disease. It also reduces the risk of developing breast cancer, colon cancer, and other cancers. Did you know, 40% of adults and 43% of adolescents in the United States do not take part in leisure time physical activity? That is a scary statistic!!
Don’t worry, I get it. You have an hour commute in bumper to bumper traffic. Put in a stress filled 8-12 hour shift, then the bumper to bumper commute back home. The last thing you want to do is cook a meal or go for a walk. But to be honest, if you would go for a 20 minute walk, bike ride or just turn on the music and dance around the room, whatever kind of exercise you like to do, your mind and body would refresh itself. You would be in a better mood and also sleep better.
As far as your diet….eat peanut butter toast or maybe a boiled egg, real orange juice and whole grain toast for breakfast. Quit ordering those mocha lattes with extra foam on your commute. Pack a lunch with fruit, berries and/or veggies like carrots, celery, lettuce. Add a hard-boiled egg, cheese, peanut butter, turkey, ham or tuna, instead of a fast food hamburger and French fries. If you have to have a soda, try a diet soda or unsweetened ice tea. On your commute home have some nuts, seeds, and fruit to munch on instead of a frappe, milkshake or GIANT soda. As for supper, don’t sit down and call for pizza. Throw a chicken in to bake. While it’s baking, go for a walk. When you come home, cook some brown rice and stir fry some vegetables and then sit down to a healthy meal.
I’m not saying you can never eat another pizza or enjoy a latte again, just do it as a treat. Believe me, saving those high calorie pleasures as a special treat make them taste even better!!
If you need support in starting your new life style, email me at firstname.lastname@example.org and I will get you started. It’s not as hard as you think and you’ll thank yourself!!
Let’s make that change happen!!!