How to REALLY Lose Weight

by Rose Forbes

So, it’s the New Year and you’ve decided it’s time to buckle down and lose some weight in 2008. Good for you! But, before you buy a case of Slimfast or embark on a Master Cleanse, why not make a change that will last? Yo-yo dieting and looking for a quick-fix is common for women- especially new moms looking to lose some baby weight. There are two basic principles that all weight loss can be attributed to- Eat Less and Move More. I know it sounds simple, but it works! Here are some ideas that may work to keep you on track to a healthier and happier you.

At Home

Reduce your portion sizes by using 8 inch or smaller plates.

Cook only enough to feed your family for one meal. Leftovers encourage second helpings and overeating.

Buy lots of fresh vegetables and fruits. The key to eating more veggies and fruits is that you need to wash and prepare them before putting them away in the refrigerator. Your produce will then be easy to access whenever hunger strikes.

Don’t eat in front of the TV or while reading. Distractions during mealtimes can account for mindless consumption of food.

Drink lots of water. Our body’s cries for water are often misinterpreted as hunger pangs. Moderately active people need ½ ounce of water per pound of body weight. So, a 150 pound woman required 75 ounces of water daily. If you are nursing or exercising a lot, you’ll need more.

At Restaurants

Don’t be fooled into thinking that ordering a salad is the healthiest option. Some entrée-sized salads can run over 1200 calories and 50 grams of fat! Order dressing on the side and use sparingly. Avoid fried chicken, croutons, cheese, and bacon toppings and instead choose grilled chicken or salmon.

Order water to drink. Iced tea has caffeine you don’t need. If you’re used to sweetening it with sugar or artificial sweetener, you’ll be tempted to create an unhealthy beverage. Of course, soda contains 12 or more teaspoons of sugar and over 300 calories in a large glass. Margaritas and other sweet cocktails will also add more calories than you want. If you really want an adult beverage, opt for red wine which is lowest in sugar, carbs and calories. Or save your money and drink only water.

Skip the potato, rice or pasta. Ask for double vegetables and request them to be steamed without butter or sauces.

At Fast Food Restaurants

My first suggestion here is don’t go here! Although many fast food restaurants have added healthier options to their menus, it’s easy to be confused by their presentation. For example, a yogurt parfait has over 20 grams of sugar. Order salads with grilled chicken and choose lowfat natural dressing and use it sparingly or just skip it.

Exercise

It’s an unavoidable part of weight loss and absolutely necessary to optimum health. Try to incorporate exercise into your routine with your kids. They can workout to a video with you, or you can chase them around playing at the park, or try partner stretches on the floor. If they’re under 3, you could put them in a stroller and take a brisk walk in your neighborhood or inside at your local mall. If they’re small enough, carry them in a sling and get the added benefit of weight bearing exercise! If exercising while your kids are around doesn’t work for you, try getting up an hour early while you partner takes care of getting the kids up and ready for the day.

Rose Forbes

Rose Forbes is a Chef, Author, Board Certified Holistic Health Practitioner and Nutrition Consultant practicing in Asheville, North Carolina at The Nutrition Makeover. She Co-founded the Brevard, Florida chapter of Families for Natural Living, and has been active in La Leche League and Attachment Parenting. She organized several Vaccination Education Conferences and developed an expertise in the link between Nutrition/Food and Behavior. Rose is married to Jack for 18 years and has 3 daughters. She has merged her passion for nutrition, entertaining, and cooking as the owner of Green Mountain Bed and Breakfast: an Organic and “Green” B & B offering Health and Cleansing Retreats. 828-633-0232 www.greenmountainbb.com, www.nutritionmakeover.net

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