Good Wednesday to you,
What typically happens on a weight loss program is that you get a good plan (fill out the contact form on the right if you don't have yours), you get started with it, and then being a creative person you start tinkering with it. That's all well and good to a point, but you do need to stay focused on the goal and make sure your changes are taking you in the right direction.
I've got 4 tips for you today that have gotten me back on track - to my lowest weight since I started this program. It is all downhill from here. Just one last plug for water. I slacked off the 64 oz's. of water a day last week and it cost me. That's a freebee tip.
Tip #1. Nuts are good for you and your weight loss. You should eat a "small handful" of any type of raw (not roasted) nuts like almonds, pecans, walnuts, etc...three times a day. You can put them on a salad or just eat as a snack. The healthy fats combined with the powerful vitamin/mineral/antioxidant profile of nuts, helps reduce your appetite and cravings, resulting in your eating less calories at meal time.
Tip #2. Forget "Family Style". I'm not sure how many of you still actually sit down at the dining room table and eat meals anymore, but if you do, leave the food in the kitchen. "Buffet Style" is the way to go. Put your food on your own plate in the kitchen keeping portion size "top of mind" and then carry your plate to the table. If the bowl of mashed potatoes or plate of bread or plate of meat is left on the table it's easy to convince yourself that just a little more really is no problem - but it is. If you have to get up and go to the kitchen for seconds, you'll have just enough time to think about it and make a better choice.
Tip #3. When you feel full, stop eating no matter how much is left on your plate. We are all a product of early conditioning. How many times have you heard "eat everything on your plate because there are people starving somewhere"? Well I used to hear it a lot and I bet you did too. There may in fact be people starving somewhere but they don't benefit at all from you getting fat. Put the brakes on and create a truly American delicacy - leftovers. Either eat them at a later time or treat the dog.
Tip #4. Stop using artificial sweeteners. The choice between sugar and high fructose corn syrup versus Splenda, Aspartame, Saccharine and Acesulfame Potassium is a choice between two evils. The artificial sweeteners that are supposed to be natural are actually chemically altered substances that are in virtually everything you buy in the middle of the grocery store. They have been linked to cancer, hypertension, and so many more it's hard to keep track of. For people who need to lose weight these one calorie or zero calorie alternatives seem perfect, but as we all know, not everything is as it seems. I mentioned in a recent blog to put Splenda down when you see your first ants of the spring - you won't see ants anymore and it's not because they lost so much weight they became microscopic. It's because they were poisoned. Here's the best answer - Stevia. You've probably heard of it before but it's hard to find unless you go to a health food store which is exactly what I do. A 100-packet box of Nu-Stevia that I buy is $10 or $.10 a pack. I keep packs in my car so when I stop at Dunkin' Donuts (just for the coffee) I use my own sweetener.
Well that's it for today. Please keep your comments coming. I heard from a couple of people how "shameless" it was using my great nephews picture, but, hey, it's my blog and think of the great exposure he got! I think they were actually kidding because they did comment on how cute he was.
Have a terrific day,
Bill Ehmann
Copley, OH & Hilton Head Island, SC
330-576-6061
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