Weight loss can seem like a huge, daunting task that takes work, work and more work unless you get clever about how you go about eating food (your favorite ones) and making sure you love what you are doing for physical activity. Follow these techniques to help weight loss much easier:
1.Change your thinking. Psychologically, there may be a negative connotation in your brain when you use the term ‘working out’ to describe what you do for physical activity since it does contain the word ‘work’ after all. Instead, think of it in terms of what you like to do anyway and it will be more appealing. Turn the music on in the house and burn calories on your imaginary dance floor! Enjoy swimming? It is a great calorie burner, and a preferred form of exercise for older adults and people with joint pain due to injury or overuse. The next time your grandkids come to visit, use this time to have fun with them by playing catch, softball or a fun game of basketball. Exercise is meant to be enjoyable, so have fun with it!
2.Keep enjoying your favorite foods—with small, easy changes. These changes can save calories which will ultimately save a few inches around your midsection. Your taste buds will barely notice the difference if you switch to low-fat cheese, light sour cream or light ice cream but your hips will thank you. Regular sour cream has about 180 calories in a 3.5 oz serving while light sour cream has about 135 calories in the same serving size. While 50 calories may not seem like a lot, in your quest for weight loss you should keep in mind that 3500 calories equates to one pound so in that sense, all calories matter.
3.Pairing is sharing. In these tough economic times, it makes sense both financially and physically to share food and activities. Many couples have decided to save a few dollars and calories by splitting a large meal and/or desert at a restaurant, split the cost of a personal trainer, or take advantage of a buy one get one membership special at a local gym. When people exercise together, it is a great motivator and there is a built-in sense of accountability. Half the cost and more motivation—what more could you ask for?
4.Size matters. It may seem like common sense, but eating your meals on a smaller size plate does make a difference in how much food you actually eat. Since you can only fit about half of the amount of food on a saucer as you can on a plate, you will eat less calories by default. If you are still hungry after finishing the food on the saucer, it is ok to get seconds since you will be eating the same amount or less than what you would’ve eaten anyway. Portion control conquered!
Keep these tips in mind the next time you go shopping, visit a restaurant, decide not to workout (but have fun instead) and make your next plate at home. The simple formula is that you will gain weight if you eat more calories than your body uses; the magic formula that we hoped existed never did. Weight loss is easy when you make exercise fun and keep eating your favorite foods with minor modifications. Happy exercising!
About the author:
Kim Farmer is a Personal Trainer and Clinical Exercise Specialist working in the Denver Metro area. She can be reached at 720-436-3899 or kfarmer@milehighfitness.com.