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Transition Into A Healthy Lifestyle

The first month of the year is over… how did you do?  Are you still sticking to those resolutions?  Someone told me that statistically speaking, the most depressing day of the year is January 22nd, because that’s when most people have already given up on their resolutions, have fallen back into the same old habits, the weather is usually terrible, and there are no more holidays or days off from work in the foreseeable future.  In case you feel this way, I am here to give you some good news and cheer you up.  Personally, I combat all of these by NOT making resolutions, finding enjoyable indoor activities, doing what I LOVE for a living, planning my vacation for February, and setting realistic goals that I can gradually phase into my routine. 

Maybe you are like me… making resolutions just doesn’t work for you.  Good intentions mean very little if there is no follow through.  Since I realize that probably 90% of the population has a goal to lose weight, I’m going to give you a few suggestions that will hopefully help YOU to follow through with your good intentions to live a healthier lifestyle.

1.      Phase in Behavior Change.  You don’t have to immediately go from “fat” to “thin”.  Your health can be greatly impacted by making simple small changes.  Total cholesterol, LDL cholesterol (the bad kind of cholesterol) and triglycerides significantly drop – and HDL (the “good” kind) cholesterol significantly rises – every time you drop 5 pounds.  In one study, 60% of people with high blood pressure were able to discontinue their blood pressure medication after losing 10 pounds.  And, overweight diabetics who lost at least 15 pounds over a year lowered their blood sugar levels by 15%, without medication.  Those who lost 30 pounds reduced their blood sugar by more than 40%, even though they remained overweight (reported in Nutrition Action Health Letter, May 1995).

2.      Transition to Healthy Food Choices.  Evolving to healthier eating is very rewarding.  An example of a good transition would be to replace high-fat dairy products with low-fat options before proceeding to nonfat sources.

3.      Increase Formal Exercise and/or Activity Habits.  The best-kept secret regarding weight loss is regular activity, of any kind.  Also, research indicates that people who exercise regularly usually start eating more healthfully.  … the bottom line of weight loss is to consume fewer calories than you use.  Specifically, to burn 1 pound of fat, you need to consume 3,500 fewer calories than what you use.  Therefore, it makes good sense to find ways to be more active in the course of a day (using the stairs instead of the elevator, for example).

4.      Find ways to integrate healthy foods into your meals.  You need to eat lots of veggies, legumes, grains, and some fruit.  Eat whole-grain products, and use natural sweeteners.  Reduce the intake of refined carbs that include white flour, white sugar, and white rice (to name a few).  Reduce the amount of red meat you eat, because it’s LOADED with calories and saturated fat.  Eat more turkey, chicken (without the fat & skin) and fish.  Gradually reduce the amount of butter and margarine you use.  (Did you know that 1 tbsp. of butter has 100 calories?)   

If you gradually incorporate these suggestions into your daily routine, you will find that you feel better, which will give you leverage and momentum to do a little more.  These changes tend to have a snow ball effect, the more you do, the better you feel, the more you want to do.  Before you know it, your lifestyle is completely different!  You can do it.  I believe in you.