ByRita Detmer MS, ATC, LAT, PES (The Edge Performance @ The Athletic Workshop)
Dieting……
To lose weight you must commit to a lifestyle change
Set Reasonable goals, weight reduction should be slow. Take time to truly change the “Bad Habits” and don’t be so disappointed if you eat something you shouldn’t. Most times it takes 150-200 times of making the right choice to change.
Don’t weight yourself too often, once a week.
Take your time while eating, the slower you eat the more full you will fill.
Before and After pictures!! Gives you incentive to continue working out and watching what you eat.
FOOD DIARY!!! You will be so surprised at your intake or lack of!!
DON”T SKIP MEALS!! It is so important to eat on a schedule or within an hour of normal meal time for you. If your body knows when it is going to eat again than it will not be forced to go into starvation mode and store food as fat. Your body also begins to break down muscle mass to burn energy. Skipping Meals forces the body to slow the metabolism to conserve calories making it harder to burn them.
Never go to grocery store or social function hungry!! More likely to allow yourself to indulge.
3 Meals a Day and 2-3snacks per day!!
Increase water intake!!
Eat smaller portions!!
Don’t focus of single foods, the more variety the better. Add color into your diet and it will increase the nutritional value of your diet.
You can still eat your favorite foods just not every day and in smaller portions; Don’t deprive yourself of your favorite foods or you are setting yourself up for failure just enjoy in smaller portions.
Emotional eating!!! Cravings normal last 15-20minutes try distracting yourself with a walk or other hobby. Working out is an excellent way to relax and decrease stress.
