In Part 1 we talked about the food pyramid and eating a little less of everything (except vegetables).
In Part 2 we discussed the perils hiding in restaurant meals and how fiber can be a great weapon in the fight to eat less.
Here we are in Part 3. What’s left? Exercise and sticking with your weight loss plan.
Incorporating more physical activity (read: exercise) is an important part of your weight loss journey. Please check with your healthcare provider before you get started on any new exercise routine.
Haven’t exercised in a while? Start slow. Begin with something low impact, like walking. All you need is a comfortable pair of shoes and a place to walk! For example, you could take a walk in your neighborhood, at a local park, or even around your office building on your lunch break. Consistent exercise increases your metabolism, burns more body fat, and could even decrease your appetite. The key word there is “consistent” — once or twice won’t cut it. Exercise needs to be a habit.
Most people will do better with new habits (like exercise and eating less) if they self-monitor by keeping track of their daily calories and exercise using a record-keeping notebook or journal. Grab a small notebook you can keep in your purse or somewhere else close at hand and write down everything you eat (as or even right before you eat it) and every minute of exercise you complete. Self-monitoring helps you pay attention to your choices throughout the day and stay more focused on your meal plan and exercise plan.
You may even want to record your weight in the notebook (maybe every few days or once a week). That way you can look back and see your progress as the pounds melt away!
One more thing: take time to celebrate your progress. Start with a manageable goal — perhaps to lose five pounds. When you get there, mark the occasion with something you enjoy (just NOT something that adds those five pounds back!). Make a date with a friend you’ve been meaning to catch up with, take some “me” time to read a book, maybe schedule a massage. Getting on the right track to weight loss is an accomplishment, you’ve earned it!