Healthy Weight Loss Basics
While
there are many ways to lose weight, the biggest challenge is finding what works
best for YOU. Let’s face it weight loss can be stressful, disappointing, and just
downright hard. But it doesn’t have to be, the key to a successful and healthy weight loss experience is to
make sure you, above all, are ready
to make the changes needed for your health and your body. Be sure to keep these
basics in mind, and know that you can do it.
1.
Incorporate
the major macronutrients at each meal including
carbohydrates, fats, and proteins. For example, if you have a taste for pasta
(carbohydrate) toss it with some olive oil (fat) and some fresh seasonings
(oregano, basil, or garlic, etc.) with a piece of chicken breast or fresh fish (protein).
Boom, it’s that easy.
2.
Shop
around the perimeter of the grocery store. Why? Because that’s where all
the good stuff is found! Foods like fresh vegetables and fruits, fish, nuts,
seeds, meats, and dairy products such as eggs, milk, yogurt, and cheese!
3.
Remember
to enjoy your food at the end of the
day. What do I mean? Two things, number one make your meals taste
delicious! Try using fresh herbs, spices, oils, and other fun seasonings (keep
an eye on the sodium content if it’s premixed). Number two: it’s okay to eat that
chocolate chip cookie at your friend’s party, heck you can even eat two! The
whole idea behind having a long-term successful
weight loss is being able to still let yourself enjoy the things you love
occasionally.
4.
Exercise daily and if you “don’t have time” start with some simple steps in the
right direction such as going for a walk or run during your lunch break, or
using the stairs instead of the elevator. For best weight loss results, exercise
works in combination with your diet. Aim for five days a week for at least
thirty minutes, however if this seems unrealistic begin at two to three days a
week, and increase your duration and intensity as tolerated.
- Alexis D’Ascenzo, CPT, B.S.
