Real Womens fitness tips
weight
Knowledge is power!
Achieving a healthy weight can be done!
Being overweight causes some very serious illnesses. It’s tough on your joints and can shorten your life span if you’re significantly over weight.
Being underweight has issues too.
Osteoporosis, compromised immune system, hair loss and anemia can be associated with being underweight.
If the low weight is due to illness or an eating disorder than it’s equally as life threatening as being overweight.
Being realistic about your goal weight is very important.
Every woman was built to be a certain size. Women are not “one size is all”.
Working with your doctor to find your healthy weight is the way to go.
Once you determine your healthy weight I highly suggest you work with a nutritionist if you want to lose or gain weight.
Lose weight
I hate the word diet.
Only because I associate it with fad diets.
Going on a fad diet to lose weight is not the way to go.
You usually gain back all the weight you lose and more.
Changing your food choices is the better way to go.
Learning to choose healthy foods and healthy portions of those foods is the winning ticket to permanent weight loss !
Visit the food section in this website to learn more about healthy food choices.
Going on fad diets can really mess up your metabolism. Your body is amazing. It adapts to it’s situation.
If you eat too few calories your body learns to operate on less. It goes into survival mode.
When you go back to eating normally you gain weight because your body now works on few calories.
Learning to simply reduce your intake of healthy food is the wise thing to do if you want to lose weight.
I suggest not going under 1200 calories unless you’re extremely over weight and are working with your doctor.
Portions
You need to learn food portions and learn them well!
Weighing and measuring your food works!
It makes you aware of what a portion is.
Using smaller bowls and plates helps make your portions look bigger. They also limit how much you can put on or in them.
www.mypyramid.gov is the site to visit to learn what good portions are as well as healthy food choices.
Restaurant
When you’re at a restaurant
it can be challenging
to not over eat.
They generally give you huge portions!
A good measure for portions is to use your fist. A normal portion is usually a fist size.
Asking for a doggie bag the same time you order is helpful. You can put the extra food in the doggie bag to take home and enjoy later.
If you’re not able to bring it home. Let it go!
Change you thinking from “I paid for that” to I’ll pay for that later if I eat it!
Make the best choices you can.
Avoid foods that are in sauces, fried or are topped with butter. Tell your waiter to leave the sauce and butter off.
Enjoy your food. Eat slowly.
Journal
Keeping a food journal doubles
your chance of successful weight loss!
When you write down every bite you take you become aware of what you’re really eating.
If you want to lose weight you need to be aware of every bite you take.
Get a notebook or journal that you like. Having one that makes you happy to look at is a plus.
Getting a journal or notebook that fits in your purse so you can have it with you when you eat out really helps too. It’s important to write down everything you eat and drink.
Yes, a lot of drinks have calories too! Those calories count!
Invest in a good calorie book to keep track of your calories or use the website below.
This site will really help you with food choices, calories and much much more...
I suggest keeping a journal until you reach your goal weight and then for a few months after that.
I also suggest that you write alternative behaviors in your journal.
Write a list of healthy things that you like to do such as reading, taking bubble baths, walking at the park, playing with your dog.
When you feel like you want to overeat pick an activity from your list and busy yourself until the feeling passes.
Exercise
Want to lose weight?
You need to exercise!
Without argument to lose weight you need to burn more calories than you eat.
Exercise helps burn calories!
Regular planned exercise is best but so is just moving a lot through out your day!
Get up every hour and move! You can dance, walk up and down stairs, vacuum or dust...just be in motion.
Visiting to the other sections of this website will enlighten you as to how much, when and what kind of exercise you need.
Go through this site well and you’ll walk away with lots of great information.
Sleep
Getting enough sleep is crucial to weight control!
If you don’t get enough you will gain weight!
You have hormones that are affected by lack of sleep. They’ll cause you to eat more and gain weight if you don’t get enough sleep!
Getting 7 to 9 hours every night is a must.
Read more about sleep in the health section of this website.
Shopping
Who doesn’t like to shop?
It can be a real set up for overeating.
Purchasing healthy foods and
beverages is crucial to your success.
Don’t go shopping hungry!
You can make bad choices when you’re hungry. Have a small snack before you go or time your shopping after your meals.
Try to plan your weekly meals and snacks before you go then shop accordingly.
Have a list of things you need. That will help prevent you from getting junk food.
Keeping problem foods out of the house is very helpful. Out of sight out of mind!
If you have young children it helps them too. Feeding them healthy food sets habits that will last their lifetimes.
If your husband insists on having junk food try to find a place to store it that isn’t easily accessible. Out of sight out of mind.
Mind
Your mind is a powerful thing!
Your thoughts have a big impact
on your emotions and your actions.
Positive affirmations are important to help counter your negative thoughts. Tell yourself kind words everyday!
Negative thoughts will happen. To deny them is not the goal. To help redirect them is.
If you tell yourself “I’m fat and useless” generally that leads to negative actions.
If you tell yourself “I want to lose weight and I need to find some interests” the result is generally positive actions.
Eating disorders
Eating disorders are very serious!
If you are suffering from an eating disorder or know someone who is here’s a website that will help you
You must get help!
I personally suffered from an eating disorder for 17 years. I’m
happy to tell you that I’ve had over 25 years of success!
I was hospitalized for 8 weeks
and an outpatient for 5 years.
It’s a tough disease and it is
life threatening. But there is help and hope.
I’m a living example of that
In conclusion
You can achieve a healthy weight.
Being realistic about how much you
should weigh is crucial.
You were born to be a certain size.
Finding that size should be your goal.
Embracing who you are and
enjoying it should be your goal.
Eat healthy food in healthy portions,
get your exercise, sleep and
say kinds words to yourself.
Your thoughts are powerful!
Your thoughts control your emotions
and your emotions control your actions.
Find ways to be kind to yourself.
You are important.
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