No More New Year's Resolutions
How is that New Year’s Resolution going? Most people's new Year's resolution will involve weight loss, a new workout program, a new diet. Be aware of the Fad diet. They claim easy weight loss. Fad diets will work short term since any diet or decrease in caloric intake will lead to weight loss. Fad diets will have you eliminate sweets, soda, high fat food, refined carbohydrates. Most people once they lose those 10 lbs. will go back to the same eating pattern and workout program.
These quick fixes do not always teach you behavior changes and better food choices. Fad diets have you meals already planned out for you. Your not basing it on hunger, lifestyle and knowledge of healthy eating. Many of the fad diets are very low in calories..so low that if your a woman..the body will give up muscle ( protein) for fuel before tapping into fat stores. It does not work that way with men. Estrogen plays a key role in weight loss and weight gain for women. Fad diets will teach you what is "bad" and what is "good " in food. This black and white thinking can lead to bingeing when you allow yourself to indulge. There is a "gray" area and those sinful foods can be eaten in moderation.
What can you do then? Become familiar with calories in food. 1 gram of carbohydrates contains 4 calories, 1 gram of protein contains 4 calories and fat contain 9 calories. Decrease you caloric intake by 250-500 calories daily. Get involved in exercise. Find a buddy, buy a video and workout at home, join a gym, running club, dance studio. What exercises do you enjoy? Your workout does not have to be all sweat, blood and tears. It can be a walk with your dog or ball room dancing with your husband. Your moving and enjoying it. That's the important part.
2-5 lbs a week in weight loss is advisable. We want to lose fat and not muscle. Muscle is living tissue that require energy to sustain it. SO the more muscle mass you have (lean tissue) the more energy you need to sustain it thus increasing metabolism and burning fat. Healthier food choices and exercise on MOST days will help you get started in the right direction. Eating on a smaller plate. Your able to have the food you like in smaller portions , instead of cutting them out completely. Having fruit, veggies, greens with every meal. Have your portion of carbohydrates be equivalent to the size of the back of you hand. Your protein in take the size of your palm. People's hands come in various sizes. If your a smaller person a smaller amount is needed..a larger person needs a larger portion to sustain energy.