After a couple of weeks of the scale mishaving, and a few readers also having similar unexplained scale ups and downs, I thought it would be a good idea for a quick review of some basics — keeping in mind that it’s overwell health that is important NOT numbers on the scale. Sticking to the facts helps me stay focused and keeps me off the emotional roller coaster that a misbehaving scale can sometimes cause.

Just the Facts:

The body’s water weight fluctuates for a variety of reasons, causing the numbers on the scale to change. Keep focused on the overall goal and changes over the long term. If the numbers go up a lot on a continuous basis for no apparent reason - it may be time to see a doctor; a variety of health reasons could be an underlying cause.

Protein (lean) can keep appetite under control for up to 3 hours - have a little with each meal to keep on track throughout the day.

Stress is a very big factor in weight gain. Try to find ways to reduce the stress, even if it’s just to take deep breaths throughout the day with a positive visulization of the beach (or other restful spot); set aside some quiet time for yourself; practice meditation or positive affirmations daily.

Getting enough sleep is a good way to help reduce appetite, even a short nap if needed can help keep appetitue under control for 2 to 4 hours.

Motivation is #1 key to successfully getting healthy and losing a few pounds. However, just wanting to be trim and eating well is not enough motivation for most people to be successful - find something that truly motivates you for the long term, and\or non-food rewards along the way to keep you going.

Sugar, bread and other simple carb foods increase appetite a lot (and spike blood sugar). Keep these to a minimum, and if you have them, always eat them after having had some protein and other whole foods first so you are full and not tempted to overindulge.

Losing weight is not a race, the numbers on the scale are just a guideline and not a sign of failure, not an excuse to overindulge or give up, and definitely not a reason to add stress to your day.

We all know it takes awhile to lose weight (average is 1 to 2 lbs a week) - but many of us deep down hope for the quick fix and that one day headlines like “lose 20 lbs in 2 weeks” or “eat all you want and still lose” will one day be true. Until that happens, sticking to the facts and a life time plan for healthy eating and exercise is the key to feeling good and having lots of energy.

If all else fails, whacking the scale with a rubber mallet is a good way to reduce stress, get rid of frustration, and get a little exercise all at the same time.

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