JAMIESON EXPERTISE
Weight Loss for a Healthy You in 2012
Jan 10, 2012 Posted by: Michelle E. Latinsky BASc., RD
| 2 comments |
Weight loss is the number one New Year’s resolution. Take a look at any magazine in January, for example. The glossy covers typically show a super thin model with headlines reading, “Shed 10 pounds in 10 days!” or “5 foods than melt away tummy fat!” Yet the quest for quick and easy weight loss solutions never work in the long run, evidenced by the books and magazines on this topic that continue to fly off the shelves year after year.
What I have learned throughout my years of practice as a Registered Dietitian is not that people don’t know how to lose weight. Most do. In fact, research suggests that most of us can lose weight, but keeping it off is a far greater challenge. What I have come to realize is that we live in a “toxic” environment that sets us up for failure when it comes to weight loss. It’s not just about eating less and working out harder. We need to get back to the basics! So instead of resolving to lose weight in 2012, follow these tips to make this the year where you’ll keep the weight off for good:
Get organized
Develop a weekly meal plan, make a point to grocery shop on a regular basis, and prep meals ahead of time. For example, pack lunch the night before, cook or freeze large batches of food on the weekends so you have an easy weeknight meal. This not only saves time, but will also limit the temptation of purchasing food when you’re hungry or have a craving.
Choose quality over convenience
Most of us live in a permanent time crunch and taking care of ourselves falls low on the priority list. But falling into the daily trap of relying on quick, convenient or processed food choices leaves us feeling unsatisfied and suffering from cravings and low energy. A healthy lifestyle is all about making smart choices - aim for high quality foods more often so as to avoid meals and snacks that are loaded with sugar, “bad” fats, salt and various food additives.
| CHOOSE | LIMIT |
| Foods you can identify (i.e. steel cut oats with fresh, organic berries) | Foods with long ingredient lists, or ingredients that you cannot pronounce (i.e. instant oatmeal) |
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At least one dark green and orange vegetable daily, which are power-packed with nutrients such as fibre and antioxidants. Use pre-washed, bagged lettuce and pre-cut vegetables to save time. Try: broccoli, spinach, carrots. |
While you’re free to pile on the veggies, go easy on the fruit – it’s higher in sugar and can have an impact on cortisol levels (a “stress” hormone that is associated with weight gain). |
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Include lean protein at every meal. Try: egg whites, tofu, skinless chicken and oily fish such as wild salmon, mackerel and sardines. |
Higher fat protein sources such as egg yolks, regular cuts of meat, chicken with the skin on, egg yolks and high fat dairy products. |
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Whole grain breads, cereals, brown rice; vegetables with skin on; and legumes such as dried peas, beans, lentils. |
“White” foods, like white bread, white rice, pasta, potatoes and pastries. They add calories, but not much in the way of nutrients (“empty calories”). |
Enjoy everything in moderation
Often we either eat too much of the “wrong” things, or we deprive ourselves of things we love, setting us up for binge eating later. To be honest, it’s not really about too many carbohydrates or too much fat – we are simply eating too much! Change your mindset and recognize that we all process nutrients differently. This is the whole reason not to follow fad diets or gimmicks. We need to regain the feeling of pleasure with eating and not deprive ourselves – portion control is key:
- DO eat 4-6 mini-meals throughout the day to keep hunger pangs away
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- DO check food labels to understand what one “serving” really means. Then, measure it out so you can see what it looks like. This will help you to visualize how much food really belongs on your plate.
- DON’T keep temptations on hand. At home, buy individual portions of snack items (or buy high quality dark chocolate rather than a whole chocolate bar).
- DO order small or appetizer size dishes when dining out. You can also share an entrée with a friend or ask for half to be packed up to take away with you.
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- DO keep a food diary. Recording everything you eat can give you a more honest look at where all of your calories are really coming from.
It’s all about balance
As I mentioned before it’s not just about eating less and working out harder. We need to find balance in our lives to have the energy and emotional strength to stick through the challenge of a diet. And following weight loss, the power to recognize it’s not a diet you’re on – it’s a way of life.
- Regular exercise helps burn calories and fat while building muscle
- Mood and motivation are key – find a buddy to get you to gym, prepare meals, talk with about your challenges
- Natural, clinically tested supplements can help fill in the gap to boost your metabolism when dieting. Try: SlimDown® Green Tea with Apple Cider Vinegar, SlimDown® Flush, SlimDown® CLA 95™
- Manage stress
- Get plenty of sleep
I wish you the best of luck on your personal weight loss journey in 2012. And if you have any great dieting tips to share, please post a comment here for all of our readers.
POST YOUR COMMENT
Jan. 26, 2012 | 04:17pm
Hi Heinz,
Thanks for commenting! Glad to hear you are taking a daily multivitamin. If the pill size is bothering you, consider asking your pharmacist about purchasing a pill cutter to make dividing them in half a bit easier!
Jamieson also makes a chewable adult multivitamin, which is also a great option if you don't like swallowing pills. However, the formula is different than the 50+ Vita Vim, so it's important to consult with your doctor before switching.
Take care,
Michelle
Jan. 26, 2012 | 02:55pm
Your "Adult50 +Vita-vim "pills are to big.I use them all the time,but i am always afraid that i might choke on them!!!I rather take 2 in stead of one.
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