My Journey
Monday, May 28, 2012
Saturday, May 26, 2012
Monday, May 21, 2012
3 Strategies to Prevent Relapse After Reaching Your Goal Weight.
Strategy 1: Redefine Your Goals
The Problem: Having a goal weight provided a focus and direction for all the mental and physical energy that you put into this project. But reaching your goal weight can leave you feeling a little disoriented and unsure of what to do next—all the energy, momentum, and purpose you’ve been relying on can evaporate pretty quickly, making it easy to fall back into old habits. Simply trying to maintain your weight loss often isn’t the kind of goal it takes to avoid this problem.
The Solution: Set some challenging new goals for yourself, beyond maintaining your weight loss. Ideally, include at least one goal that requires you to stay at least as fit as you are now, or more so. For example, if your main motive for exercising was to burn calories and lose weight, try to find a sport or physical activity you enjoy for its own sake. Then you can put your efforts into getting better at that activity. My own interest in going to the gym every day for a stint on some cardio machine started to fade pretty quickly when I shifted gears from weight loss to maintenance. But when I took up hiking and biking instead, a whole new world of challenges and goals opened up. This year I’m aiming to complete my first 100-mile bike ride, and training for that gives me all the motivation I need to get out on my bike almost every day.
Key Attitude: The key thing here is not what you do—that can be anything from mall or pool walking to training for a competitive triathlon. It’s finding something you like to do, and then trying to get progressively better at it.
Strategy 2: Carry the Message
The Problem: You’re probably not going to want to spend the rest of your life tracking every meal you eat and counting calories—and you shouldn’t need to do that. But one of the things that tracking and recording your food and exercise does is give you a concrete, simple way to hold yourself accountable to your goals. As you make the shift into maintenance mode, it’s important to find other ways to hold yourself accountable to maintaining your weight.
The Solution: One of the very best ways to help yourself keep the weight off is to do what you can to help others who are trying to lose weight and improve their lifestyles. Tell your success story. Share tips on how you dealt with a particular problem. Or simply offer encouragement and support. Every time you do these things, you remind yourself of how things were for you before you reached your goal and how important it is for you to maintain what you’ve accomplished. Every time you preach the value of sticking to it when the going gets tough, you’re giving yourself another reason to practice what you preach when you have hard times yourself.
Key Attitude: Maintaining your weight loss can take just as much support as losing the weight, and the best way to get what you need is to give. Stay active (or get active) on the Message Boards, SparkTeams, and blogs here at SparkPeople.
Strategy 3: Broaden Your Perspective
The Problem: Concern for your own health and appearance is a great motivator for weight loss and healthy eating, especially when being overweight is causing you real emotional or physical problems. But sometimes, taking the weight off can also take the urgency out of this motivation, making it much harder to resist all the daily temptations to go back to old habits.
The Solution: Make your own diet a positive force in the world around you. Get to know where your food comes from, and the social, environmental, and nutritional consequences of how it is produced, marketed, and delivered. Find out, for example, if there's a local farmer's market in your area, and do as much of your shopping there as you can. Most of the products you'll find there will be grown without pesticides and with environmentally-friendly methods. Plus the money you spend will stay in your local community. Another example is to look for pastured (grass fed) and humanely-raised animal products. Why? For one, the amount of grain it takes to produce just one pound of grain-fed beef or chicken would feed a lot more people than a single pound of meat would. Plus pastured animals are often higher in omega 3’s, leaner, and lower in saturated fat (making them better for you too). These are just a couple examples of how you can continue making meaningful choices when you sit down to dinner. For more ideas, check out these websites:
Key Attitude: When you make food choices that line up with your own social, environmental, and nutritional values, it can be a lot easier to stick to your eating goals.
http://www.sparkpeople.com/resource/wellness_articles.asp?id=1064&page=5
The Problem: Having a goal weight provided a focus and direction for all the mental and physical energy that you put into this project. But reaching your goal weight can leave you feeling a little disoriented and unsure of what to do next—all the energy, momentum, and purpose you’ve been relying on can evaporate pretty quickly, making it easy to fall back into old habits. Simply trying to maintain your weight loss often isn’t the kind of goal it takes to avoid this problem.
The Solution: Set some challenging new goals for yourself, beyond maintaining your weight loss. Ideally, include at least one goal that requires you to stay at least as fit as you are now, or more so. For example, if your main motive for exercising was to burn calories and lose weight, try to find a sport or physical activity you enjoy for its own sake. Then you can put your efforts into getting better at that activity. My own interest in going to the gym every day for a stint on some cardio machine started to fade pretty quickly when I shifted gears from weight loss to maintenance. But when I took up hiking and biking instead, a whole new world of challenges and goals opened up. This year I’m aiming to complete my first 100-mile bike ride, and training for that gives me all the motivation I need to get out on my bike almost every day.
Key Attitude: The key thing here is not what you do—that can be anything from mall or pool walking to training for a competitive triathlon. It’s finding something you like to do, and then trying to get progressively better at it.
Strategy 2: Carry the Message
The Problem: You’re probably not going to want to spend the rest of your life tracking every meal you eat and counting calories—and you shouldn’t need to do that. But one of the things that tracking and recording your food and exercise does is give you a concrete, simple way to hold yourself accountable to your goals. As you make the shift into maintenance mode, it’s important to find other ways to hold yourself accountable to maintaining your weight.
The Solution: One of the very best ways to help yourself keep the weight off is to do what you can to help others who are trying to lose weight and improve their lifestyles. Tell your success story. Share tips on how you dealt with a particular problem. Or simply offer encouragement and support. Every time you do these things, you remind yourself of how things were for you before you reached your goal and how important it is for you to maintain what you’ve accomplished. Every time you preach the value of sticking to it when the going gets tough, you’re giving yourself another reason to practice what you preach when you have hard times yourself.
Key Attitude: Maintaining your weight loss can take just as much support as losing the weight, and the best way to get what you need is to give. Stay active (or get active) on the Message Boards, SparkTeams, and blogs here at SparkPeople.
Strategy 3: Broaden Your Perspective
The Problem: Concern for your own health and appearance is a great motivator for weight loss and healthy eating, especially when being overweight is causing you real emotional or physical problems. But sometimes, taking the weight off can also take the urgency out of this motivation, making it much harder to resist all the daily temptations to go back to old habits.
The Solution: Make your own diet a positive force in the world around you. Get to know where your food comes from, and the social, environmental, and nutritional consequences of how it is produced, marketed, and delivered. Find out, for example, if there's a local farmer's market in your area, and do as much of your shopping there as you can. Most of the products you'll find there will be grown without pesticides and with environmentally-friendly methods. Plus the money you spend will stay in your local community. Another example is to look for pastured (grass fed) and humanely-raised animal products. Why? For one, the amount of grain it takes to produce just one pound of grain-fed beef or chicken would feed a lot more people than a single pound of meat would. Plus pastured animals are often higher in omega 3’s, leaner, and lower in saturated fat (making them better for you too). These are just a couple examples of how you can continue making meaningful choices when you sit down to dinner. For more ideas, check out these websites:
Key Attitude: When you make food choices that line up with your own social, environmental, and nutritional values, it can be a lot easier to stick to your eating goals.
Putting It All Together
The key to successful maintenance is to know that reaching your goal weight is not the end—it’s simply proof that you have the know-how, spirit, and skills to tackle difficult challenges and succeed. One good way to carry all this with you into whatever new challenges you want to tackle (including the challenge of maintaining your weight) is to do a little inventory of what you’ve learned and the skills you’ve developed while losing weight. My article, The Three S’s of Success may help you identify some of the skills and attitudes you’ve developed, so read through it, sit down and make an inventory of your own. Think about how you can apply your knowledge and skills to maintain your weight—and to the next big challenge you decide to undertake. http://www.sparkpeople.com/resource/wellness_articles.asp?id=1064&page=5
Thursday, May 10, 2012
Loosing Weight For A Healthy Heart.
Coronary Heart Disease
Coronary heart disease (CHD) is the single most common cause of death in the UK†. CHD is caused by atherosclerosis - the furring up and narrowing of the small arteries that supply blood to the heart. When the flow of blood to the heart is restricted this causes pain - "angina". If a blood clot forms within the narrowed arteries it can block the flow of blood to the heart and cause a heart attack.Obesity and Heart Disease
The risk of CHD is increased by an unhealthy diet, high cholesterol levels (mainly caused by too much fat in the diet) and obesity (particularly where excess weight is stored around the waist). Being overweight can also contribute to high blood pressure (hypertension) which increases your risk of CHD.Losing Weight Good for Your Heart
Losing weight / maintaining a healthy weight will help protect you from heart disease. Research has also shown that many overweight people with angina, raised blood cholesterol and high blood pressure found their conditions improved even after losing just some of their excess weight.Benefits of Healthy Balanced Diet
It is estimated that up to 30% of deaths from CHD are due to unhealthy diets†. Eating a healthy balanced diet will help look after your heart. Aim to:- Increase your fruit and vegetable intake.
- Reduce your fat intake.
- Increase your intake of wholegrain foods, such as breads, cereals, rice.
- Reduce your salt intake.
- Increase your intake of oily fish.
The Good Guys
Fruit and Vegetables
Fruit and vegetables help to prevent the development of atherosclerosis. They are also low in calories and a good source of antioxidants. Aim to eat the recommended 5 or more portions a day.Wholegrain Foods
Studies have shown that wholegrain foods in the diet can help reduce the risk of heart diseases. Choose wholegrain breakfast cereals, wholemeal bread and wholegrain varieties of pasta and rice.Oily Fish
Oily fish supplies a good supply of the heart healthy Omega 3 fats. Aim to eat oily fish, such as salmon or mackerel, at least once a week.The Bad Guys
Saturated Fats
You total intake of fat should be no more than 30% with no more than 10% from saturated fats. Check labels and choose items with the lowest amount of saturated fat grams. Try to limit your intake of high fat foods such as butter, creamy sauces, fried/deep fried/battered foods, pastries, cakes, biscuits and red meat.Salt
There are no calories in salt but this doesn't mean you should use it with abandon. Too much salt in your diet is linked with high blood pressure, heart disease and strokes. Daily intake should be no more than 6g. Flavour foods with herbs, spices and pepper. Don't add salt at the table without first tasting your food. Watch out for hidden salt in pre-cooked/pre-packed meals - avoid monosodium glutamate where possible.Physical Activity Good for Heart
For a healthy heart you need to exercise regularly. Try to be active as much as possible. When exercising for maximum health benefits you need to exercise until you are slightly out of breath but still able to talk and build up a sweat!weightlossresources.co/uk
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