Friday, January 15

Top Ten Weight Loss Tips

Happy New Year everyone- I have a great feeling about 2010 and I hope it's a great year for all of us! I am re-posting my top ten weight loss tips- I feel that a lot of people could benefit from this info:

Top ten things I do each day to keep over 100 pounds off:

I haven't mentioned this in my blog until today- I used to weigh 250 pounds and I am now maintaining a healthy weight range of 142-147 (I'm 5'8"). If I was still obese I am almost certain that my health problems would be have been ten times worse because of it.

1. Eat six times a day- healthy meals with protein, veggies, starchy veggies, some fruit, some oil. I also eat organic as much as possible, and I limit eating out to a couple of times per week.

2. Exercise- I try and walk (sometimes moderately hike) everyday, and I do my best to practice a healing form of Chi Gong two to three times per week. It has done wonders for my body, my mind, and my overall health.

3. Pray- I keep as connected to my Higher Power as possible. If I don't remember that I am not in charge and I try and control things, then my food and my life get completely out of hand.

4. Journaling- I try and write every morning about what is on my mind, especially if something is troubling me. I find that this helps to keep me emotionally grounded and I no longer need to turn to food to cope with my feelings.

5. Drink plenty of water and stay away from soft drinks, coffee, and blended drinks of any kind. I usually drink different flavors of iced tea, and I brew several different kinds at home most days. As a side note: I no longer use artificial sweeteners- I prefer liquid stevia for all of my sweetening needs.

6. Don't eat processed foods- the amount of chemicals and additives in processed foods are nothing that my body needs. They don't give me the nutrition I need (usually they are empty calories), I feel like crap after I eat them, and in my personal experience most of them cause me to crave more food after I eat them. They simply aren't worth the trouble. If I need a quick snack I can have a piece of fruit and some nuts to get me by.

7. Prepare meals/food ahead of time- I try and cook a lot of my food in advance. I will buy five or six days of protein and either bake it in the oven or BBQ it. That way I always have healthy foods available when I come home to eat. Same goes with my veggies- I make several days worth at a time so that I am always prepared for my next meal without having to think about it (sometimes that can get me into trouble!).

8. Limit fruits- personally I have problems with my blood sugar and I find that when I eat a lot of fruit it not only goes straight to my stomach (the pooch), but it causes my blood sugar to drop about an hour after I have eaten. This is a big set up for a binge and I avoid eating fruit by itself as much as possible. If I do have fruit, I combine it with a protein to keep my body stable. I used to only eat fruit twice a week; now I eat it every other day instead.

9. Support group- I regularly attend a support group for people with eating problems. If I wasn't open to a group I would either see a therapist that was familiar with weight issues (I do that also) or I would find a buddy who would exercise with me and we could support each other in our weight loss.

10. Acceptance- I know that this is a hard concept for people, but it has worked wonders for me in all areas of my life. I had to accept that I was overweight and I needed help. While I was loosing the weight, my focus had to be on getting my insides better instead of obsessing about the extra weight I was carrying. Once I accepted myself as I was, and felt gratitude for the fact that I was doing something to improve the situation, the weight began to come off easily. I have also found that self- love is extremely important and telling myself that I love myself in the mirror everyday has become part of my routine.

Feel free to contact me if you have any questions about my routine or the support group I attend- I am more than happy to help.