Are you burdened by excess physical, mental or emotional weight?
Do you ever wonder how you’re going to make it through another hectic day?
Do you want to do more with your life than just exist?
Are you ready to make a change that will last a lifetime?
Well, if you answered Yes! to any or all of these questions….please read on.
Today is the first day of your new life!
A new life filled with healthy eating and healthy living. Now we all know the first day of anything is always the hardest day. Think back to the first day of school, the first day at a sleep over camp or the first day at a new job. The one good thing about the first day is that it only lasts one day! So when you’re faced with changing your life, with trying to combat years of bad habits, years of neglect, just remember that change begins with the very first step. And in terms of healthy eating….the first step is learning what eating healthy really means.
Are you on your way to being the next Biggest Loser?
One of my favorite shows is The Biggest Loser. My husband and I love to watch marathons of The Biggest Loser along with Celebrity Fit Club, not because we like to watch people pushed to the brink and not because we like to see people almost reach their breaking point….but because we enjoy watching people commit their lives to living better and living healthier. As you may know from your own struggles with weight loss and weight gain, healthy living is not a one-time phase.
What people do wrong with their weight loss plan is they fail to look beyond losing the pounds. They fail to plan for the days, the weeks and the months after reaching your goal weight. Some people get so excited about losing weight that they stop following the scripted plan and start doing what they’ve always done and then they watch in horror and disgust as the pounds return—the infamous yo-yo dieting—a vicious cycle of weight loss and weight gain.
Throwing away your food crutch….
Healthy eating means learning how to eat properly and how to avoid the pitfalls of hidden fat, hidden calories and hidden extra pounds in the foods you call “comfort foods”, “down home cooking,” or food from your favorite restaurant. I had a surprising wake-up call one day when I decided to look up the caloric content of my favorite specialty burrito from the neighborhood Tex-Mex restaurant. When I read the amount of calories and fat in the one item I had recently ordered, I was shocked to learn that the one burrito I thought was only a single serving was in fact two servings and the total number of calories I had consumed was more than 1500 calories! That’s about the total number of calories I should consume in a day….let alone in a single meal!
I’d mistakenly eaten my entire day’s worth of calories in one meal. No wonder the pounds were slow to come off even with all the exercise I was doing. When I stopped indulging in those frequent take-out meals I miraculously saw the pounds disappear. I had to do a little research on the internet to find out the true caloric content of that take-out entrée to find the real reason why my weight loss program had stalled.
Unlocking your key to weight loss success….
After realizing that I had just discovered the secret to my weight loss success, I knew I needed to fine tune my eating habits and get on a real program of eating healthier….and increasing my daily exercise. With the extra “hidden” calories eliminated from my diet, I could again step on the scale and see the fruits of my labor…the lost pounds and a thinner body.
Whatever your goal…whether it’s losing 10 to 15 pounds over the next several months, losing the weight to gain better control of your blood pressure or diabetes or to live long enough to see your grandchildren grow up…pick a tangible goal that you can follow. Constantly remind yourself of your goal first thing in the morning and right before you drift off to sleep. Use your goal to motivate you to continue on your quest for a healthier lifestyle.
This is your start.
Forget about your old habits of putting on the pounds with each passing year, forget about the many failed diets you’ve tried in the past, forget about every negative word that’s spoken or negative thought that crosses your mind when it comes to your goal of healthy living. Now is the time to start feeling better about yourself—both physically and emotionally. Being overweight takes its toil on your physical body but it also plays on your emotions, on your mental state and on your spirit. If you can’t muster enough energy to take a walk in the park with the family or push the food cart around the grocery store…then no wonder you don’t feel up to another fight with the scale.
Don’t let your current condition determine the rest of your life. Just because you have a few extra pounds to lose…your blood sugar hasn’t been under great control lately….or you’ve tried pre-packaged food plans, bought the latest infomercial weight loss product but still can’t lose the weight ….don’t give up. Dr. Ferguson, the Health and Wellness Queen is here to help you take back control.
Here are five simple steps that you can take now to reach your goal of healthy eating and healthy living.
Step 1: EAT BREAKFAST.
A wholesome breakfast (not the coffee and donuts kind that some may call breakfast) helps your body rev up for the coming day. After not eating all night, your body is ready to get energized and it needs nutritional sustenance to help you focus and concentrate on your morning agenda.
Step 2: GET ACTIVE.
GET WALKING…or cycling, or jogging or swimming…anything that will increase and sustain your heart rate for at least 30 minutes on all, if not most days of the week. See your doctor before beginning any weight loss or exercise program to make sure you are fit enough for exercise. Once you’ve received the “all clear”, then get walking—briskly. Studies have shown that brisk walking will help you lose weight…not as much as more strenuous or intense exercise but it will bring about results. So if you can’t jog because of arthritis, don’t fret….you’ll still lose weight by walking. Your weight loss will be less dramatic but you will see a significant improvement and change….just keep with the program.
Step 3: PACK YOUR LUNCH.
This step takes a little planning but its well worth the extra time. If you don’t have any healthy options at work or at school, follow Step 3 and pack your lunch each day. You’ll be amazed at how easy it will be to stick to your healthy eating plan if you keep healthy food on hand and within easy reach. You’ll be tempted to visit the snack machine or grab a donut from the break room if you don’t anticipate these daily snack breaks.
Step 4: CUT OUT THE REGULAR SODA, fruit juices, and all those empty calories.
Diet soda has surely come a long way over the years with many more no-calorie and low-calorie beverage options from which to choose. And water today has just as many options…carbonated and non-carbonated…flavored or non-flavored…with or without supplements or just plain old tap water. Avoiding sodas will dramatically improve your weight loss results and keep the pounds off.
And the final step to healthy eating and healthy living is…..
Step 5: KEEP A FOOD DIARY.
Writing down your food intake daily will help you really think about your food choices throughout the day. Before you sneak a bite of that cake, you’ll be reminded that what you eat will be written down for you to remember and reflect upon days and even weeks later. Your food diary will your checks and balances when it comes to adhering to your goal. The diary keeps you accountable because it’s written there in black and white. You can’t sugar coat the facts when they’re staring you right in the face. Like life goals and dreams, your food diary will make food and its impact on your life more real and more tangible when you can actually see what you’ve been eating on a daily basis. So grab a little notebook that you can carry with you at all times and start recording what you’re eating.
These 5 simple steps have made a world of difference in my continued success with healthy eating and healthy living. It helps my entire family stay on track when it comes to losing weight and keeping the weight off.
To your continued wellness,
Dr. Traci Ferguson, The Health and Wellness Queen
P.S. If you’re ready to jump-start your weight loss program and add a great exercise workout to your arsenal then order your Working Out with Rhadi DVD now!