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Women: Lose weight the healthy way with this expert advice

Women: Lose weight the healthy way with this expert advice

There are mountains of information that exists online and offline about losing weight. This is an age old problem that many people struggle to accomplish throughout their life. You do not have to fall victim to the next fad diet, pill, or exotic fruit. It really is ok to stick with the basics of staying healthy to reach your weight loss goals. Magic is great for the Disney World, yet when it comes to your weight loss plan, choose to keep it simple.


Do

Do determine your baseline (current and goal weight)

Far too many times, we gloat over unrealistic and many times unhealthy weight goals. You do not need to look like the size 2 woman on the cover of a magazine to be beautiful.

As women, we are blessed with variety of shapes, sizes, and heights. They are all special and there is no one perfect shape or size. It really depends on your height and frame.

To know where you are going, you have to be aware of your starting point. Determine the two numbers below to get started.

Baseline weight: Hop on a scale and record your current weight. This may be difficult yet necessary. This baseline would give you a number to subtract all those dropped pounds from each and every month.

Baseline BMI (Body Mass Index): This is simply your weight to height calculation.

The BMI calculation may get a bit tricky to calculate, so here is a nifty calculator: Calculate your BMI (Body Mass Index)

Do give yourself a break

Be easy on yourself. When you stay in a positive state of mind, you are enabling change to happen. You listen to you, keep your thoughts clean and supportive. This will serve you well on your rewarding journey to your desired weight. Decide you are beautiful now!

Do eat

Yes, you read this right. Eat! Your body gets the nutrients that you need from food. It is the type of food you eat, just eating doesn’t cause you to gain or maintain unwanted weight. There are times where not eating can actually cause you to gain more weight, because it causes your body to go into starvation mode.

What do you eat?

  • Vegetables (especially green ones like kale, swiss chard, and spinach)
  • Protein (Meat, beans, or nuts)
  • Complex Carbohydrates (Quinoa, Amaranth, brown rice, vegetables)
  • Fish (Wild caught Salmon, sardines, and other oily fish)

How much do you eat?

  • At least 2-5 servings of vegetables a day (salads and stir fry are great ways to increase intake)
  • Small portion of grains (if you are not gluten intolerant)
  • Palm size portion of meat

When do you eat?

  • At least 3-5 meals per day (this helps to balance blood glucose levels)
  • When you are hungry! Hopefully you get hungry at least 1-2 times per day

What you eat is often more important than when you eat!

What do you drink?

  • Water (purified or spring best)
  • Green Tea or other herbal based teas
  • Homemade vegetable or fruit juices

There is no cookie cutter approach to medicine and health. However, these are some basic guidelines to eating healthier. You should still take your individual health situation and body type into count. Reach out to a trained health professional or health coach to help you with this.

Do get support

You need to build a support team to accomplish this rewarding goal; family and friends as well as trusted health professionals to guide you along the way. There are times where weight loss is more of a hormonal issue than a what you put in your mouth or lack of control issue. Tests need to be performed to determine if the latter is the case. If you have tried everything under the sun and still gain or maintain an undesirable weight, reach out for help.

Key Support Team:

  • A Wellness Doctor: To create a health plan based on your needs. This includes ruling out other causes of weight gain such as hormonal issues.
  • Nutritionist: To keep you on track, if your doctor does not have this expertise
  • Personal Trainer: To create a fitness plan for you
  • Like minded individuals with similar goals: Facebook, Meetup.com, local organizations are amazing avenues to utilize
  • Most importantly, you!
     

Do sleep

Getting at least 7 hours of sleep each night is crucial to your health. Sleep is when your body repairs and renews all of its cells and other marvelous parts. If you are not sleeping, you are not healing.


Don't

Do not deprive yourself

Losing weight is not about deprivation. Losing weight is about becoming healthy in your own skin. When you maintain healthy eating habits related to your personal body type, you will automatically be a healthier version of you.

When you deprive yourself or starve yourself, you are only making matters worse. This is a mind game and to win, you must play it well.

There are many diets that focus on what you cannot eat or counting calories day in and day out. This tends to add more stress rather than relieve it.

Stop counting calories and start watching the quality of what you eat.

Do not depend on supplements to help you drop those last 10 lbs

As human beings, our nutrients (what I like to call building blocks) are derived from what you eat, drink, breathe and think. A pill, whether a supplement or pharmaceutical, is not a long term answer to your weight loss challenge.

Do not think that exercise alone will trigger weight loss

Healthy eating habits combined with exercise triggers weight loss. Exercise alone helps you to maintain your current weight. Staying fit does not take a gym membership. Take a 10 minute walk at your next lunch break.

A lot of people get frustrated because they find that they have actually gained more weight when working out. There are two possible reasons for this:

  1. They are still eating the same crappy diet and expect the weight to fall off simply because they start to exercise.
  2. They are actually losing fat and gaining muscle mass (a good thing!)

What you eat on a daily basis is what your body uses to repair and regenerate new cells. These cells form your organs, skin, eyes, hair and the list could go on.

Would you build a house with rotten wood? I didn’t think so.

Do not compare yourself

When you compare yourself to others, you are losing out on what makes you, you. There are billions of people on this planet and only one you. That should tell you something. Take the time to know and grow into you better, not into the next superstar or popular kid. Take a look in the mirror and say “I love me!” Everyday.

Do not go it alone

Support is crucial to making any changes in life and business. Losing weight is no different. It is incredibly easy to connect with like minded people around the world - in person or virtually. Choose a friend to email or facebook now and hold you or each other accountable.


Summary
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Losing weight starts with a decision. This is a rewarding journey that will benefit not only you, but also those who love you. Take some time to review this advice. Choose just one ‘do’ and apply it today. Then tomorrow, apply another one. Share your progress and improvements, you will inspire others.


More expert advice about Dieting

Photo Credits: Happy Flyer by Flickr: Vermin Inc; Check Man, Cross Man and Jump Man © ioannis kounadeas - Fotolia.com

Dr. Stacy Mobley NMD MPHNaturopathic Doctor

An avid traveler, 15 countries and counting, Dr. Stacy Mobley understands the need for quality proactive health care on the go. Dr. Mobley blends the best of mainstream and natural therapies to help busy professional women shift from fat, tired,...

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