Maintaining a healthy weight is vital to optimum health. If you made a commitment to address your weight this year, we can help.
We all know the “secret” of successful weight loss: Eat less and exercise more. It's not always easy, but by adopting healthy eating habits and a regular exercise routine, you are sure to lose weight without depriving yourself of nourishing, satisfying food. And if you continue those good habits after you reach your goal, you will have an excellent chance of maintaining your desired weight. Here are some tips for successful weight loss - more are available on Dr. Weil on Healthy Aging:
- Avoid artificial sweeteners and synthetic fat substitutes. They are unhealthy and not conducive to the development of good eating habits.
- Dietary supplements or "fat-burning herbs" are usually just stimulants - don't rely on them. The pounds will surely return once you've stopped taking them.
- Build lean body mass. Strength training burns excess calories and influences the way your brain regulates hunger, making you less susceptible to food cravings.
- Pay attention to the mental and spiritual aspects of weight control. Use relaxation exercises - instead of food - to combat anxiety.
- Accept your body. You may see it as less than perfect, but it is beautiful just the same.
Eating for the Wrong Reasons
When stressed out or anxious, some people turn to food as a way to comfort themselves. However, what may be soothing at the time can make you feel worse - and weigh more - in the end. If you tend to turn to food as a way to cope with a stressful situation, consider the following six tips:
- Don't drink caffeine or alcohol (and don't smoke) when stressed. These can heighten or prolong your anxiety and worsen its side effects.
- Drink plenty of water - between six and eight glasses per day. This can help quell the pangs of an empty stomach and promote a healthy digestive system.
- Keep your blood sugar levels stable by eating several small, nutritious meals rather than three large ones.
- Make sure your meals or snacks incorporate omega-3 fatty acids. Include walnuts, salmon and freshly ground flaxseeds into your diet.
- Incorporate foods rich in magnesium, which helps relax muscles, into your diet. Whole grains, legumes, vegetables, nuts and seeds are good sources.
- Above all, be aware of your eating habits. If you find yourself eating to combat stress, limit yourself to small portions, enough so you can savor the taste or texture. Then go for a walk or practice meditating: both are proven, healthier ways to address stress.
Copyright © 2008 Weil Lifestyle, LLC
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