10 Habits for Sustained Weight Loss

Weight is a sensitive subject and many of you might be wondering how a wellness coach can even relate to the struggles of weight loss and the truth is... you're probably right. The real answer is you that you are the expert to your own weight loss. Since I have no experience with weight loss myself, I found these tips from people who have lost a substantial amount of weight and kept it off:




1. Never eliminate foods from your diet. Remember the 90/10 Rule- if it's unhealthy, but you love it, and it's not going to kill you, make it a part of you 10%. Sometimes, you can make healthier substitutions for the foods you love. To sustain weight loss, your lifestyle habits must be both sustainable and enjoyable.

2. Develop a routine. A lifestyle change starts one step at a time, day by day. It takes many people YEARS to lose weight. Habits are extremely difficult to change, but if you start small and work your way up, I promise it does get easier. Ideal weight loss is no more that two pounds each week.

3. Eat natural. Eating real, whole foods will help give your body what it truly wants and may be the key to minimizing cravings for unhealthy foods that may fill a void.

4. Be accountable. You can choose to watch your weight, body fat, or just the way your clothes fit- whatever works best for you. Be honest with yourself and talk to a friend, family member, or a wellness coach. Did you know wellness coaching is a covered service for all of our members? Email tbleazard@emihealth.com for details.

5. Practice mindful eating. Start  out by being kind to yourself. Be sure to eat when you're hungry, eat slow, and this might help you notice when your body is satisfied. Check out my blog on the hunger/fullness scale for more details.

6. Exercise. To lose weight, it is recommended that you exercise most days of the week between 30 minutes and an hour. Chunk the exercise down in 10 or 15 minute segments to make it fit better into your schedule.

7. Drink water. Being well hydrated can limit the amount of food you feel like you may need, but remember, any other drink aside from water (including zero calories drinks) can lead to weight gain.

8. Plan meals ahead. Plan out healthy meals and corresponding grocery lists. Remember, most healthy grocery trips are not made on an empty stomach or late at night.

9. Cook at home. The best way to control what and how you much you eat is to cook meals yourself. Try making extras to freeze or to have for lunch leftovers.

10. Find a powerful motivator. While maintaining weight is a constant effort, losing weight is certainly even more challenging. Stop thinking about why you "should" and start thinking about if and why you truly want to. The key to real success is to have a powerful, internal drive to keep you going long after the excitement

http://www.organizeyourselfskinny.com/2014/03/25/15-habits-of-people-who-have-effectively-lost-over-20-30lbs-and-kept-it-off/

Regulating Blood Sugar

 

Whether you have type 1 or type 2 diabetes, insulin sensitivity, hypoglycemia, or are just ahead of the game, here are the top tips to better regulating your blood sugar levels without the need for simple sugars or as much insulin.

1. Eat when you're hungry and don't delay. Eating when you're hungry can prevent hypoglycemia, keep energy up, and prevent overeating.
2. Eat lots of vegetables. Most vegetables are naturally low in sugar.
3. Eat whole fruits. Eating whole fruits provides you with fibers not found in juices which can help your body better regulate glucose levels.
4. Eat whole grains. Whole grains like Barley can actually prevent insulin sensitivity and consequently risk for diabetes.
5. Exercise as many days as possible. Exercising can process blood sugars without insulin, which means you will likely require less. (Remember to adjust insulin accordingly.)
6. Cut out soda. Even diet sodas can raise you blood sugar and lead to weight gain.
7. Avoid overeating. Overeating can lead to excess calories, which can lead to weight gain, which can lead to lots of work for your pancreas.
8. Maintain a healthy body weight. If you're not there yet, remember that each small step can improve insulin sensitivity, ultimately preventing or improving management of type 2 diabetes.

Happiness & Health

While long-standing research suggests that negative thoughts and emotions can lead to high blood pressure and production of harmful hormones, recent evidence may be uncovering the true significance of positivity in the prevention of chronic diseases.

The majority of heart attacks can be prevented through healthy lifestyle practices. What if a little enthusiasm, optimism, self-regulation, bounce-back, and  positive social support were the key to implementing and most importantly sustaining healthy lifestyle behaviors? Is it possible to find true joy in movement, to crave the sweet crunch of apples, and to feel confident in your ability to take a night off without feeling all hope is lost?
 

Yes, we all have some tendency toward negative thoughts and emotions and certainly some of us have greater predisposition toward negativity, but even still, you have a great deal of control over your thoughts and emotions.

LCSW, Dr. Teri Flint spoke to our employees this summer about emotional resilience. Her presentation was so powerful, I couldn't help but share my Top 10 Takeaways:

1. Identify what you can and can't control.
2. Focus on what you can control- yourself.
3. Be grateful for little things.
4. Take time for things you truly enjoy.
5. Gear your daily activities toward your highest priorities.
6. Stop criticizing yourself.
7. Remember that challenges are neither personal nor permanent.
8. Respect the past, plan for the future, but most of all live in the moment.
9. Always forgive others, especially those who mean you harm.
10. Be true to yourself. Those who were meant to be your friends will.

http://www.hsph.harvard.edu/news/magazine/happiness-stress-heart-disease/

http://www.mindbodygreen.com/0-15992/10-habits-to-give-up-if-you-want-to-be-happy.html?utm_campaign=recommendation&utm_medium=popular&utm_source=feature