"The best times you are going to have in life are at the dinner table and in bed." Old Italian saying. So relax, and enjoy the simple things!

Wednesday, January 9, 2013

Simple Weight Loss: Simple Living in Practice

fruit bowl


It is the time of year to face facts... you had to much to eat over the holidays. We all do it. It is hard not to... but there are some simple ways to get back into shape.

1) Eat three 400 calorie meals a day: breakfast included. If you don't get enough calories at breakfast you will get hungry and start snacking. It is hard to regulate your snack calories. They tend to be the food we eat while we are doing something else. An app like myfitnesspal can help you keep track of your calories. Keep nutritious low calorie snacks on hand if you do get hungry: 100 caloried portion: nuts, popcorn, cheese sticks, fruit, etc. 

2) Drink non-calorie drinks: water, tea, coffee,... avoid diet sodas. There is research that the sweetness of diet sodas may trigger hunger.

3) Fill half of your plate with fruit/vegetables. This is the volumetrics concept of filling up on low calorie, high fiber, and high nutrition food instead of high fat and calorie foods like meat and dairy.

4) Don't make any foods forbidden. When you tell a kid he can't have candy he wants it more than ever. We never grow out of this... let yourself have a small piece of cake or a single chocolate. Eat it slowly and enjoy it.

5) Exercise through out your day. Walk at lunch, take the stairs. Put on an exercise video when you get home from work. You will feel better and loss weight by daily exercising.




 



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11 comments:

  1. Great plan and yes, very simple. It took me years to realize how simple ( not easy ) it really is.

    One more simple thing that helps tremendously - eat real food, not prepared and packaged foods. Real fruits, vegetables, and even meats. Skip the processed stuff and you'll be cutting empty calories and harmful chemicals.

    Dan @ ZenPresence

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    1. Yes, simple but not easy. Weight loss and control definitely take discipline. Agreed, real food is truly the way to go. No hidden calories, it's safe and tastes so much better. Cheaper too.

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  2. I read "I can make you thin" this year and although I hate the guy, he made a lot of sense about diets and denial. I can't see how any diet works long term.

    His philosophy is about eating what you want as long as you're hungry, eating slowly, really appreciating every mouthful and stopping once you're full and then some NLP stuff about imagining yourself at your goal weight (because the power of visualisation works better than willpower.) I've been doing it for about 6 months and lost a stone and a half without much effort. I've stabilised now at a healthy weight and I'm a UK size 12 (US size 8) for the first time since I was about 19. I'm 36 now.

    It's worth a try. Every time I read about people being on a diet now it makes me think "this will be short term". I can just imagine the short term benefit but then what happens when the diet stops?

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    1. I totally agree that diets don't work long term, but if you have just gained a few extra pounds becoming a little more conscious of your calorie and snack intake can catch weight gain before it becomes a problem. Volumetrics isn't as much a diet as a way of eating. It is a strategy for how you fill your plate. It is also a really healthy way to eat. I think visualization is really helpful. I visualize the scale saying the weight I want and it does slowly creep back to were I want it . Congratulations on your weight loss... it sounds like you found a way of eating that works for you.

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  3. I found your blog through the BH. I am so glad I did. I never had a weight issue no matter what I ate, until I hit my 30's. It went down hill from there. I have found it hard to diet properly. I am going to enjoy making, your recipes.

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    1. I never had to watch my weight until after kids in my 30's. It stinks... I hope you enjoy the recipes I try to keep the fat down and the health up... glad to have you.

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  4. Saw your blog at GYB hop party. Stopping by. I agree, simple living and fresh foods help.
    Dawn
    http://spatulasonparade.blogspot.com

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  5. I especially like the tip about exercising throughout the day! Thank you for sharing this post with the Gallery of Favorites.

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  6. Great tips! Thanks for sharing your post with the Gallery of Favorites. I’ve pinned it to my Healthy Living board on Pinterest.

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  7. Simple and to the point:) Thanks so much!

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    1. So glad you like it... I hope you find it helpful and congrats on the weight loss you've already made.

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