| How do you plan to lose weight?Losing
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| | special needs:
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| weight, gaining weight or maintaining a
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| | A breast-feeding mother will need the
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| healthyweight can be a difficult task.
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| | highest amounts -
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| However, if you learn to eat healthy
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| | 3 servings of milk and cheese, 3 servings
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| andexercise regularly, and you train your
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| | of meat.
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| body to accept that - insteadof a daily
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| | A middle aged woman who has a desk
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| task, it can become a "way of life."
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| | jobwill probably need the lower servings
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| Here is a simple 5 step plan that can
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| | suggested -
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| help you learn how to livea healthier
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| | 6 servings of the grain/bread group, 2
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| life:
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| | servings of meat.
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| 1. Get into a Healthy Eating Mindset:
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| | 6 servings of grains may seem like a lot
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| If you are going to lose weight or gain
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| | of food - but -you must be careful on the
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| weight you must believe that youcan do
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| | serving size. A pasta meal at a
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| it. If you are discouraged, you will not
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| | restaurantmay equal 6 servings of pasta.
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| beable to do it. You must think, I CAN
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| | Watching the amount of foodis as
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| LOSE WEIGHT. I WILL
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| | important as the kinds of food.
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| LOSE WEIGHT. I WILL GET HEALTHY STARTING
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| | Serving sizes follow:
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| RIGHT NOW!
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| | - milk group - - 1 cup 2%, 1 cup yogurt,
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| This may seem a little over the top - but
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| | 1 1/2 oz of cheese
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| it's not.
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| | - meat group -- 2-3 oz. of meat, 1/2 cup
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| You need to get yourself into a healthy
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| | cooked dry beans,
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| mindset. You needto give yourself
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| | - vegetable group -- 1/2 cup of cooked or
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| positive reinforcement and pump yourself
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| | raw cut up, 1 cup raw leafy
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| up.
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| | - fruit group -- medium sized piece of
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| You may need some help to get into a
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| | fruit or 1/2 cup cut up, 3/4 cup of juice
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| healthy mindset.
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| | - grain group -- a serving is 1/2 cup of
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| It is not a weakness to admit that you
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| | cooked pasta or rice, 1 slice of bread, 1
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| needhelp. In order to be a healthy
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| | oz.dry cereal.
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| person, you have to admitthat sometimes
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| | Do not assume that the serving sizes on
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| you just can't do it by yourself. You
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| | packaged productsare the same as the
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| mayneed the help of a trained
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| | above. Use common sense. Be honestwith
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| professional (a doctor, a dietician,a
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| | yourself about serving sizes.
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| personal trainer) or simply a support
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| | Here is a cool visual chart that makes
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| network of friendlypeople. If you have
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| | for great printing. Printit out and tack
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| tried to do it on your own and have
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| | it up on your refrigerator! Another great
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| failed,then it is time to get the help
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| | motivator is tacking up a picture
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| that you need - start with yourfamily
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| | ofyourself on the fridge - as you are now
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| physician.
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| | or as you would like to be.
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| Your support network can be composed of
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| |
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| people thatare available for you to talk
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| | Plan to Exercise:
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| to, they should be positive peopleand
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| | You don't need to run a marathon every
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| they should believe in YOU.
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| | day in order to get exercise.
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| If you don't want to count on your
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| | There are little ways that you can get
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| friends and family - you mayneed to go
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| | the exercise you need everyday.
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| out and pay for a diet plan - Weight
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| | Here are some suggestions - choose at
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| Watchers,
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| | least one of these and do iteveryday or
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| Jenny Craig, NutriSystem are a few of the
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| | at least once a week. I guarantee that
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| programs that alsoprovide a support
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| | after acouple months - if you don't get
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| network of actual people you can talkto
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| | your exercise, you will MISS it!
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| and find encouragement from.
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| |
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| 2. Find Motivation, Set Goals, and Reward
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| | 1. Take the stairs instead of the
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| Yourself:
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| | elevator.
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| Motivation to lose weight or get
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| | 2. Park the farthest away spot from the
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| healthier is going to becompletely up to
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| | store every time you go.
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| you! Whether you are just tryingto lose a
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| | 3. Take a 30 minute walk everyday. (This
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| few pounds to go to your high school
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| | is the one that I do - Ilove my walk, if
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| class reunionor you are trying to lose
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| | I don't get my walk, I really feel at a
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| fifty pounds so that you canbe a healthy
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| | loss - and
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| person and play with your children... You
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| | I am definitely NOT an exercise fanatic,
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| needto find a motivation.
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| | but I never miss my walkingeven on
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| Once you have a motivation, set
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| | vacation - and I feel GREAT because of
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| attainable goals.
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| | it.)
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| Set goals that you know you can achieve.
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| | 4. Take an aerobics class or a dance
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| In other words, don't try to lose five
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| | class. (Do you have a partner?
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| pounds in one week.
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| | Take ballroom dancing! Not only will you
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| One or two pounds per week is a small,
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| | get some exercise, you willalso learn a
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| attainable goal.
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| | useful, fun skill.)
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| Also, plan to reward yourself when you've
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| | 5. Get off the subway or bus stop one
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| reached your goal.
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| | stop before where you normallyget off and
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| For instance, if your motivation is to
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| | walk the rest of the way home.
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| shed ten pounds togo to your class
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| | 6. Decide to take up a sport like Tennis,
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| reunion, then reward yourself with a new
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| | Racquetball, or even joina Softball team.
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| outfitto wear to the reunion. Or, if your
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| | Check out your community athletic center
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| motivation is to lose
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| | or the YMCAfor sports that you think you
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| 50 pounds so that you will feel
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| | might like to participate in.
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| healthier, plan one fun day goingto an
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| | 7. Buy a work out video and commit to
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| amusement park when you've reached your
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| | working out 20 minutes aday.
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| goal weight.
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| | 8. There are some awesome workout
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| Take little steps. Motivate yourself
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| | programs for free on theinternet. Here's
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| using rewards every stepof the way. Set
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| | one at Drop a Dress Size in Six Weeks.
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| goals and rewards. For instance,
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| | (I like the free ones you can do at home,
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| "When I lose 5 lbs, I will reward myself
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| | because if you're like me,you're a clutz
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| with a new pairof shoes."
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| | and are embarrassed to be seen doing any
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| Set your own rewards based on what you
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| | of thoseexercises in public!)
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| really, really want.
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| |
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| Follow through - don't just say you will
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| | The Right Tools:
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| reward yourself andthen conveniently
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| |
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| forget because there are more important
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| | 1. Support Network -
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| thingsto buy or do - GO THROUGH WITH YOUR
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| | In the first part of the plan, we
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| REWARD PLAN.
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| | discussed a support network. Thisnetwork
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|
| |
| | may be made up of health professionals or
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| 3. Plan to Eat Healthy Foods and Healthy
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| | simplya group of family or friends that
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| Serving Sizes:
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| | you can talk to. They are positivepeople
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| The US government has provided us with a
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| | that will help you over the rough spots.
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| healthy "food pyramid."
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| | 2. Healthy Eating Guide -
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| This plan works! So don't be afraid to
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| | You need to know the right balance of
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| use it.
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| | foods to eat.
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| It's simple, too. If you are an adult,
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| | Use this cool food pyramid.
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| each day you should havethe following
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| | This pyramid is taken from the US
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| allotment:
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| | Government Recommended Daily Allowances.
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|
| |
| | If you join any type of Diet plan, they
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| 4. Fats, Oils and Sweets - use sparingly.
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| | all have their individualways of keeping
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| 5. Milk, Yogurt, Cheese - 2 to 3
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| | track of your calories or nutritional
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| servings.
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| | intake,however, they are all similar to
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| 6. Meat, Poultry, Fish, Dry Beans, Nuts,
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| | the Food Pyramid.
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| Eggs - 2 to 3 servings.
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| | 3. Nutritional Counting Device -
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| 7. Vegetables - 3 to 5 servings.
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| | Make your healthy diet fun! The
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| 8. Fruits - 2 to 3 servings.
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| | NutriCounter can help you keeptrack of
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| 9. Grains, Bread, Cereal, Rice, Pasta - 6
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| | your daily eating habits, it's a
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| to 11 servings.
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| | wonderful way to get intoa routine and
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| 6 to 11 servings is a wide range.
| |
| | stay healthy.
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| The amount of servings you need per day
| |
| | Learn more about The NutriCounter.
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| will be based on yourdaily activity and
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| |
|
