Posted: Wednesday, January 13, 2016 7:00 am
As much as I would like to tell you that what you eat is insignificant, compared to how much you exercise, I can’t tell you that. Nutrition is the major player in the weight loss equation. If I had a dime for every time someone said to me, “I bet you can eat anything you want and not gain weight, because you exercise all the time,” I would be one rich woman.
Unfortunately, I cannot eat anything I want because food choices (calorie content) determine weight loss and weight gain. Exercise is a key factor in weight loss and even more so in weight maintenance, but it has to be married to a healthy diet. Nutrition is the big daddy in the relationship. Most people have a tendency to overestimate the calories they burn with exercise and underestimate the calories they consume. Personally when I exercise it seems to give me the resolve I need to make healthy choices, eat sensibly and keep on track with my wellness plan. So doing one without the other is not the formula you need for long lasting weight loss and maintenance.
So here are a few tips to follow for weight loss and long term maintenance.
>> Too Busy: If you only have 30 minutes to spare in your day, use 15 minutes to write down your food diary and 15 minutes to exercise. Individuals that keep a food journal are more likely to lose weight and keep it off. A food diary is a great accountably tool and cuts down on mindless eating. There are also many apps available today to help you track your food and your exercise. Myfitnesspal, Loseit and SparkPeople, just to name a few.
>> Add plenty of lean proteins to your diet: Lean proteins can help curb cravings and keep you satisfied from meal to meal. Skinless, white meat chicken and turkey, fish and seafood, certain cuts of beef and pork and beans and soy products are all lean protein choices
>> Add healthy fats to your diet: Please grab a handful of nuts, a little bit of olive oil or a couple slices of avocado and add to your diet, as the importance of healthy fats in your daily meal plan cannot be overlooked. Research shows that healthy fats can reduce inflammation (omega 3 fatty acids) reduce cravings because it provides satiety, reduce the risk of type 2 diabetes, and perhaps even reduce belly fat. According to a study from the American Diabetes Association, increased consumption of monounsaturated fats (in place of saturated and trans fats) was linked to less central fat distribution and decreased insulin resistance.
>> Fruits and veggies to the max: They are full of fiber and nutrients that are vital for your health. The fiber will help you fill full faster and also help your digestive system stay in tip top shape.
>> Portion Control is crucial: Share meals with friends, just say no to super sizing meals.
Drink water, not high calorie sugar loaded drinks.
Exercise, exercise, exercise — move more and sit less every single day.
Weight loss and maintenance is a completed process. Team up against it with exercise and proper nutrition.
See you in the gym!
Linda Stollings is owner of fitPrescriptions, a corporate wellness health coaching company
Email her at lstollings@fitprescriptions.com.
