Ask Laura! The Ultimate Diet?
Life Fitness is a process of continuous growth: physically, mentally, emotionally and spiritually. Need motivation and guidance to facilitate positive changes in your life? Ask Life Fit Expert Laura
Dear Laura!
I hate it whenever I start a new diet. I always feel as if I am deprived and I keep thinking about the fact that I am "starving" most of my days. I really try, I do. I buy all of the stuff I need, start out with good intentions and then end up talking myself out of staying on whatever diet it is that I chose to follow at that time. Do you have any advice on how I can stick with a diet and fitness program? And is there really the ultimate diet?
Thanks,
J.L.
Dear J.L.,
Hmmm, the "Ultimate Diet." If I had one diet that worked for everyone, I would be a "gazillionire" (my nine year old son's term!). Over the years, I have designed and facilitated many weight loss "education" and motivation programs and I find that a combination of factors are the "recipe for dieting success." Here are a few of my suggestions that will help you stick to a program:
- Keep a food and fitness log and carry it with you everywhere. Each time you eat, drink or chew anything, record it accurately and share how you are feeling at the time -- and do so without judgment of yourself. Then review each evening as if you were an objective observer. How did you do? What were your weak times? Weak points? Look for patterns. You may find you are one who has to have something sweet every few hours ... now that's something to take a look at! Create healthy strategies for dealing those weak times. Can you go take a walk right before dinner when you desire to "munch." Or grab something healthy like celery dipped in almond butter. It's high in fiber, has protein and lots of wonderful fat, which you need, in small doses!
There's more...
- Be Easy on Yourself and Ramp Up! Of course working out is a large part of a successful program but you can still lose weight not exercising at all. If the best you can do is modify your diet in the beginning, then don't beat yourself up about it! Many people get overwhelmed because they think they are not following the "rules" of a program. Be easy on yourself mentally and physically. Ramp up, one step at a time with modifying your diet, then, as you feel "lighter," take up doing some sort of cardio activity each day, giving yourself a day or two off per week. Taking time off is good for your body and soul too! Then start adding weight resistance workouts to build muscle, which in turn will boost the rate you burn calories. The key is to know going slow is really okay!
- Resist Temptation by Cleaning out ... your pantry, your fridge, kitchen cabinets, office desk drawers, anywhere you've got a stash of goodies that are calling your name! Do it! I am afraid that if I have a certain type of crunchy, salty corn chips (okay, they are Tostitos!) in my pantry, in the midst of my working on my computer (like right now) I would probably walk by, reach in and grab a few. I know I can't have them in my home when I am attempting to lose weight. Give away all of your favorite snack items! It's better to have a somewhat "bare" pantry then have those crafty little foods around! It takes a great deal of will power to avoid eating them!
- Get your Mind Right! If you have negative self talk when it comes to dieting, then you need to find a way to stop that chatter! There are many factors over the years that have influenced the way you think and feel about eating "right" and getting fit. This is a great overview I found on the UCLA website that really covers the gamut of items to contemplate when you are attempting to get your "mind right." Oh, and don't negate using meditation CD's or podcasts to help you along. I have a really good friend who is super fit and uses these on a regular basis in order to stay motivated. Also "The Self Hypnosis Diet" by Stephen Gurgevich looks interesting, although I have not tried it! I have actually created my own visualization recording for myself, using my favorite meditation music and my own voice. You can do this too! All you need is a microphone and recording software for your computer and you can create your own.
- Get Motivated to do the Program! Here's the deal. If you follow a well-balanced eating program, watch your carbs, make sure you get your "good fat," eat lean protein, fresh vegetables, high fiber fruits such as raspberries and apples, cut out sodas, white breads, pastas, cereals, rice (and excessive alcohol) and replace with nutritious "whole food" options, eat three "square" meals per day -- don't "graze" at night -- plus get active, you WILL lose weight. But it takes being motivated! For ultimate success, be prepared, get your mind right and then get "going." You CAN be successful. Just say to yourself "Do the Program." It will work!
J.L. ... I hope this helps! If you need more motivation check out AOL's America Takes it Off! by on http://body.aol.com/diet/weight-loss-program/diet-motivation
Healthfully Yours!
Laura Lewis, Life Fit Expert
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