You Don't Need a Diet!

“Americans spend approximately $30 billion a year on weight-loss programs and products” (Rubin, 2013).  Unfortunately most diets fail!  Many individuals find it fairly easy to lose weight when beginning a diet, but when weight loss slows or stops people become discouraged and often return to their old way of eating.  “About 95% of people who lose weight by dieting will regain it in one to five years” (Selig, 2010)

You don’t have to go on a diet to lose weight!  You will start losing weight when you decide to make better nutritional choices and then begin making healthy changes you can sustain over a period of time.  Making mindful choices will help you lose weight and improve your health!  

Check out a few healthy swaps suggested below.  You’ll be saving money and calories!

·        Instead of a donut eat a piece of whole grain toast with peanut butter or almond butter

·        While you’re making a side salad to eat with dinner, make extra so you can take it to lunch the next day  

·        Drink water flavored with orange or cucumber slices instead of sodas and sugary drinks

·        Add evaporated non-fat milk to your coffee instead of creamers

 Choices today determine tomorrow…choose a healthy lifestyle!

References

Rubin, C. (2013). Do Trendy Diets Work?. Health (Time Inc.), 27(4), 41.

Selig, M. (2013). Why diets don’t work…and what does. Psychology Today. Retrieved

     from:  http://www.psychologytoday.com/blog/changepower/201010/why-diets-dont-  

              workand-what-does

Staying Motivated!

Whether you’re a long-time exerciser or a novice is often difficult to stay motivated to exercise regularly!  Boredom, family and/or work commitments, as well as just wanting “me” time are all reasons to skip a workout.  Most of us may need a little extra motivation now and then to keep moving!

Having a goal will help you stay motivated, but remember your goal should be realistic.  Making small adaptable changes will help you see success along the way to reaching your ultimate goal.  For example, instead of saying, “I want to be healthy or I’m going to exercise,” say “I will eat a large salad every day or I will walk/jog for 30 minutes three times per week.”  Once you have achieved the goal you can change or increase it.  Achieving even a small goal typically motivates one to work towards greater objectives.

Motivating yourself to exercise is easier if you like what you’re doing.  Participate in activities you enjoy or try a new activity.  If you hate jogging, don’t do it!  Maybe join a hiking group or a healthy cooking class.  When you have fun you’ll look forward to the activity!

I’ve been exercising my entire adult life and there were times especially when I first started when I wanted to take a day off from the gym.  However, I would make myself go and told myself I could leave if I didn’t feel better within 20 minutes.  I never left once and always felt better!  Now exercise is a daily part of my life, just like brushing my teeth.  I look forward to my workouts!  After a while, it might take years, you may look forward to your daily workout as much as I do.  Don’t give up!

   Healthy choices today determine tomorrow – choose a healthy lifestyle!