It happens to everyone. The moment you realize it's time to do something about your weight. It can happen when you look in the mirror or stand on the scale.
The first thing you think about is going on a diet, but as soon as it enters your mind, the ghosts of your past 100 diets come back with all their frustrations. Then you might wonder why you bother.
Your weight will return to normal. If that happens, you'll probably end up going back to the mirror feeling as disappointed as ever.
The answer is, don't go on another diet. The answer is to change your lifestyle.
You've heard this before, right? So why didn't you do that? Most people resist changing their lifestyle for two reasons.
1. Change is scary. Your life is constantly changing, whether you realize it or not. Clinging to what is familiar is a futile struggle. Change always wins. The most consistent thing in life is change. You can never escape it, so you might as well channel it. It's time to make changes in your life purposeful and positive.
2. Lifestyle misconceptions. How many times have you heard the words “healthy lifestyle” and imagined a health fanatic with a celery stick in one hand and tofu in the other? It means that you believe that changing something would be an extreme and unpleasant experience. That's not true. Improving your lifestyle doesn't mean giving up chocolate or vowing to hit the gym. You don't have to eat wheat germ for lunch, but you can still enjoy delicious pasta. The key is moderation.
It's time to lose the “all or nothing” mentality. Making small, simple changes that add up can greatly improve your lifestyle. The main places of change are:
what you eat. Let's be honest, most of the foods you eat aren't the healthiest. Some of them are downright awful (hamburger and fries I had last week). On the other hand, some things are simply too much (like snacks eaten while watching TV). The solution to cleaning up your daily diet is not to go back on your diet. In fact, I don't want you to ever go on a diet again. Instead, we want you to make lasting, healthy changes to your eating habits.
Below are some practical examples.
- Choose salad over chips or fries
- Avoid adding extra fats such as butter and seed oils to your food
- eat fresh ingredients at every meal
- buy fat-free dairy products
- Limit desserts to one or two per week
- Stop unnecessary snacking
- Drink water instead of sugary drinks like soda or fancy coffee drinks
Don't expect to eat perfect meals every day. That's ridiculous. However, you should make healthier choices every day rather than unhealthy ones.
what you do. Exercise is a big part of a healthy lifestyle, but frankly we don't get enough of it. How often does a week go by without lacing up your tennis shoes? Don't ignore the importance and effectiveness of a good workout.
A new healthy lifestyle means exercising most days of the week. This may seem difficult, but it is doable. At Bodies by Design, we've helped thousands of clients with the same problem. But we coached them to start small and help them embody a new lifestyle.
We know how hard it is to stay consistent and find the motivation to push yourself, but there's no way around it. You have to get up and move. Make exercise easy.
Here's an easy way to move further:
- watch less TV
- Take a walk for at least 30 minutes every day
- Stretch tight muscles every day
- If you have small children, go outside and play with them
- Let's go hiking and experience nature
- Do push-ups and squats every morning
None of the above is a substitute for a solid exercise routine, but they are great ways to become more active and improve your lifestyle.
Your lifestyle is the balance of all the choices you make regarding your body. Shift the balance in your favor by making the majority of your choices health-conscious.
Now you don't have to worry about your weight the next time you stand in front of the mirror. We are sure you will enjoy it.
Additional fitness tips from trainer Fred: Here are some easy ways to live healthier. Don't take in calories. Liquid calories are sneaky. Although you won't feel as full as eating solid food, you'll still be consuming a lot of calories. Avoid drinks such as regular sodas, smoothies, juices, sweet coffee drinks, hot chocolate, milkshakes, and alcoholic drinks. Drink lots of water instead. You'll lose weight and feel better.
Fred Sasani is the founder of Bodies by Design in Pflugerville and a nationally certified personal trainer and nutrition specialist with over 20 years of experience. For more information about Bodies by Design, visit bdforlife.com.
