Summer is here and with the warm weather there is often some evaluation of our weight in preperation for swim suit season. I still hear of too many people out there doing 'crash dieting' to quickly lose 10 pounds before they hit the beach. Crash dieting, or extreme dieting that drastically reduces your calorie intake, is risky and almost never results in long term weight loss.
Perhaps you have struggled with your weight all your life, or just the past few years. You still may be wondering what are some healthy ways to diet? What is a good approach to take in evaluating your body and deciding to make some changes? Here are some tips:
1. First it is important to evaluate your height and weight. You can then come up with a loose guideline of what your BMI is and see if you are underweight, overweight or at a healthy weight. Many websites provide a BMI calculator such as the CDC. To calculate your BMI click here . The reason it is important to find out your BMI is to discover what a healthy weight range is for your height and to make sure that you are not underweight already.
2. Set realistic goals for yourself. If you are standing in line at the grocery store looking at a picture of the Olsen twins and wishing you looked like them, chances are it isn't realistic (or healthy for that matter). Don't have a magic number set in your mind that isn't attainable. Decide what you are wanting to get out of this diet plan. Is it to tone up your body? Do you want to fit into your pre-pregnancy or college clothes? Set a goal that is going to be attainable so you don't get frustrated and abandon your plan altogether. After you set a realistic goal, also set a realistic time table. Deciding to lose 10 pounds in 2 weeks isn't a realistic goal in most cases. Extreme dieting (where your daily caloric intake is reduced to under 1500 calories) is very dangerous to your body and can often lead to yo-yo dieting where you lose a lot of weight only to turn around and gain it all back.
3. Don't think of this as a diet, but as a new approach to food and exercise. Often times we think of diets having a time limit. If you break out of this way of thinking and instead approach this as healthy eating and exercise you are more likely to stick with your new plan. Evaluate what has lead you to need a diet. Do you use food as a coping mechanism? Do you eat when bored, stressed, mad, sad, etc? Do you need some education on healthy eating to help you be successful? By answering questions such as these you can effectively start a healthy eating and exercise plan for yourself.
4. Always incorporate exercise into your healthy dieting plan. I often hear people say "exercise just isn't for me." Exercise doesn't have to be running or going to the gym, it can take many forms. All studies show that weight loss is most successful when healthy eating and dieting are paired together. Exercise can be swimming, water aerobics, walking with a friend, rock climbing, skiing, skating, weight lifting, or aerobics. If you think exercise is boring, consider joining a class to have some social interaction while exercising to decrease the boredom. Think outside the box and it will lead to success.
5. My final tip is to always consult your physician before starting a new eating/exercise plan. Not only is consulting a physician important for your own safety, but often times they can help you map out a successful plan. Many physicians are more than happy to help their patients develop a healthier way of life. If you live in the Fresno/Clovis area I highly recommend you consider checking in with Dr. Hayat at Avecinia Wellness Center. She runs weight management groups and takes a unique approach in utilizing a model for total wellness with her patients. She has regular weight management groups running currently, if you are interested in learning more please check out their website by clicking here.
As always, if you feel that you need further assistance in dealing with healthier coping skills or body image concerns please contact me.
