About
Weight Gain…
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Q: So, what to do when over the past year you’ve somehow eaten your way into a
new dress size..???
A: 1.
Remain calm. First of all, the thing to not do is panic. You’ve been skinny your whole life (and now you look bigger than John Goodman or Oprah at her weightiest--) Take a deep breath and get it (the stress of it at least) out of your system. Stress weight gain is in the top 3 types of weight baggage that plague persons over the age of 30 and can hamper one’s weight-loss efforts to get that beach-body back.
2.
Make a plan. Don’t just make a resolution; make a (fitness and nutrition) plan and STICK-TO-IT! Ok, so you’ve never dieted before, now’s the time to eliminate some of those disposable foods that are unnecessary and contribute to weight gain (snack/junk foods, cookies, cake, chips, pie, and yes—muffins (those little babies can pack 350 calories or more per serving of yuck)-)… Decide what your must haves are and plan a menu around that (homemade soups, whole beans, whole grains, yogurt (frozen is ok and still provides good bacterias for the body), etc… And if you’ve got to have that snack, a little portion control goes a long way.
3.
Use a fitness model. Kind of like a role model for good-health. Choose someone that has been consistenctly healthy since weightloss or has always maintained their trim figure (i.e., Jillian Michaels (personal trainer), Bob Harper (personal trainer), Susan Powter (formerly obese mother who lost the weight (133pds) and went on to become a yoga/fitness guru)
4.
Exercise. So you’re a couch potato, or your work schedule keeps you from going to the gym…Well bring the gym home to you (hand weights, fitness DVDs (yoga, mat pilates, other cardio, P90-X, etc…), cycling, roller blading/skating, walking/jogging, budgeting for a treadmill is a great idea also, but any outdoor walking is highly recommended).
5. Reduce your overall food intake and
Cook your own meals. Baking from scratch is a great way to count calories and take ownership of whatever it is you are putting in your mouth day to day at meal time. Food experts state that the key to achieving and maintaining weightloss is the right balance of the right kind of carbs with the right kinds of proteins.
Foods to Avoid: GMO's (Genetically Modified Organisms-Genetically modified foods contribute to obesity. Organic foods are best), Avoid excess sugars in foods or beverages within daily diet, Avoid excess high carb comfort foods (pizza, cake, pie, muffins, etc. Foods lower in carbs such as Green foods, vegetablea and fruits are ideal), Avoid margarine (real butter is better than margarine, however if vegetarian try using I can't believe it's not butter butter spray), and Avoid trans fats in diet and fruit juices and beverages from concentrate.
Foods to incorporate: Drink more water (daily recommended amount: 8-10glasses per day), Whole grains, Vegan staples such as, Spinach, Carrots, Soy, Lentils, organic whole fruits and vegetables, green tea, etc...and a solid vitamin supplement. If you are restricted due to food allergies, remember to make better choices and swap out unhealthy and fat ladden foods for leaner, healthier food and lifestyle choices.
6.
Time. You didn’t gain weight overnight and it’s not going to come off overnight. Give yourself time to take your time in your new fitness/diet/health regimen (give yourself a year or more to lose the weight you’ve gained and any extra). Even if you skip the gym or don't have the time (work, school, life issues), basic changes and smarter choices in your eating habits alone will help you to shed a few pounds each month (but doctors and nutritionists alike, encourage an excercise regimin to accompany a sensible diet plan--so, it's something to consider in the long term for your health). And time will also allow you to measure and see what progress you are making or what changes you need to make after each 60 day milestone.
Here's to a Healthy and Happy New Year!
Subject: Health/Fitness Q and A 
Tue Aug 25, 2009 3:14 am
