I am no expert in diet, nutrition or exercise. I do not have all of the answers, but let me give you some motivation, hopefully it may help you too. If you are looking for a quick fix or a super easy weight loss plan or pill, I will warn you now, you won’t hear about it from me. Once you learn how to change yourself and stick to life style changes, it will be easier.
Okay, I know this is intimidating. It is work to change your life, but it is not impossible. First you must be ready to lose weight or stop smoking. I mean really ready. You must be fed up and want to be healthier. You must want to be healthier first, and then start thinking about weight loss. With healthier changes, weight will come off. Then add in the exercise to keep it off and lose more.
But first before you start changing your eating habits or any exercise program, schedule an appointment with you doctor. Get your weight and have him or her check your vitals. Have your thyroid checked. An imbalance can cause or indicate unexplained weight gain. Know your blood pressure and cholesterol numbers. Take your measurements and track them. When you have a starting number you will be able to see how much you have improved over time. If you like, you can record the numbers at the beginning and then again periodically, for instance, once a month. You will be surprised at how well you can do, when you are determined, and do it right. Often writing things down or keeping a food journal will help keep you on track and accountable to yourself. I don’t like to do that, but it works for many people. I also preplan most of what I’ll eat all day. I take little containers to work, so I will only eat what I have measured out. Then I know what I’ve eaten and when I’ve had too much. Drink A lot of water; 6 - 8 glasses a day to feel full, to and flush and hydrate your body. Remember, when you slip up, forgive yourself and start again.
Some sources will tell you to weigh yourself every day. Others will tell you to do it once a week or once a month. For me, weighing myself ever other day, or every few days seemed to work best. In the beginning when you loose the most weight, you are excited to weigh yourself daily. But as time goes by; your weight loss slows down.
When you do reach your goal weight, you should weigh yourself at least once a week to make sure you are not gaining more than one or 2 pounds. But remember that women often put on 2 to 7 pounds of water weight before their monthly cycles. Keep drinking water to help flush the excess fluid. When you weigh yourself and you have gained a few pounds, is it right before your period is due to start? Wait until after your period has started to weigh yourself. I always seemed to be a 3 or 4 pounds heavier a week or so before my cycle. After my period I was back down those few pounds. Go with the flow so to speak! Your body weight can be like the ocean tides, it ebbs and flows.
If you see that you have gained a couple of pounds, you can eat sensibly, and bit a lighter for few days and add a little more walking or other exercise to your routine that week.
Please don’t beat yourself up for gaining a couple of pounds. Life happens. Just get back on track and use your determination and resolve to eat healthier. Everyone has a bad day or a set back. It’s how you handle them that make the difference. So you gained 2 pounds. Up your level of exercise and watch what you eat more carefully until it comes off. I will talk about weight loss plateaus and how your body tries to defeat dieting later.
Please don’t beat yourself up for gaining a couple of pounds. Life happens. Just get back on track and use your determination and resolve to eat healthier. Everyone has a bad day or a set back. It’s how you handle them that make the difference. So you gained 2 pounds. Up your level of exercise and watch what you eat more carefully until it comes off. I will talk about weight loss plateaus and how your body tries to defeat dieting later.
Here is a simple chart for you to record your measurements and weight. Make copies and record either weekly or monthly.
Measurement Records
Date ____________
Weight ___________
Blood Pressure:
Diastolic ______________
Systolic ______________
Total Cholesterol ______________
LDL ______________
HDL ______________
Triglycerides ______________
Chest ______________
Waist ______________
Hips ______________
Thighs ______________
Bicep ______________
Calf ______________
Copy this simple chart to record your progress on a weekly or monthly basis. You may be surprised at the changes. When you eat right and exercise, you lose weight, but you also lose inches. Your scale may not show many pounds lost, but you may see changes in your measurements. When you exercise, you tone your body and build muscle. For example; I had only lost about 25 pounds on the scale, but lost 15 inches!
