No gimmicks, just healthy choices
As the new year signaled the purchase of a new calendar, it also urges many of us to buy into the fact that this is the time of year to lose weight. The word d-i-e-t has become a code word for sacrifice, deprivation and spandex suits.
Mark my words, if a weight loss tactic is not realistic enough to become a life long habit then it is just a gimmick. Everyone knows that gimmicks are designed to attract attention, not change lives.
A new research study revealed that being slightly overweight was healthier than a weight at the normal limit. I would agree but the real problem is that many folks do not stop at being slightly overweight; if a little is good, than more should be fantastic.
The beginning of a new year is not the only time to consider a healthy weight. Listed below are a few ideas or you may want to refer to them as gimmicks to improve nutritional status. Following these tips does not guarantee weight loss but a new awareness of mindful eating and nutrient intake is a healthy resolution for the new year.
Make water the drink of choice. Although some studies say that it is not necessary to drink 8– 8 ounce glasses of water daily but it hydrates the body, better wet than dry. Dry skin needs fluid.
Eat at least 1 cup of dark green vegetables like broccoli, romaine lettuce, kale, spinach or brussel sprouts at least 4 times a week. Skip the vitamin and mineral pill because these veggies are power packed.
Drink all caloric drinks out of an 8 ounce glass or cup. Limiting regular soda pop, juice and even milk will help to control the amount that is swallowed. Standing up and refilling the glass uses calories that would normally be stored not burned.
Leaving a few bites of food on your plate will exercise self control. Be in command of the food; not the other way around with the food having power over you. Also do not waste more than one bite on any food that does not taste good or is not worth the calories. Eat only sitting at a table; make it a habit that will control your intake.
Brush your teeth after each meal. The feel of clean teeth is a tactile reward that discourages mindless snacking. You will spend less money at the dentist and the grocery store.
Before grabbing a snack in the evening ask yourself, “Am I really hungry?” If a bowl of unsweetened cereal with milk sounds yummy to you then perhaps hunger is the issue. If the cereal is not enticing then forget the snack, hunger was never the question.
Clean out your refrigerator, freezer and pantry. Throw away all spoiled and expired food. Keep healthy choices handy and ready to grab and go. Think about the food that you should eat more of, and not what you should avoid eating.
January is not the only month to consider eating and weight. A healthy lifestyle is worthwhile any month of the year. Do not diet; making healthy food choices and daily activity is not a gimmick.
Bobbie Randall is a certified diabetes educator and a registered, licensed dietitian. She supervises a diabetes self-management training program at Aultman-Orrville Hospital, Orrville. Contact her at email@example.com or 330–684-4776.