Don’t be fooled by the empty promises of fad diets that tout fast weight loss for minimal effort. The sure-fire way to lose weight and keep it off is to adopt a healthy lifestyle over the long term.
In Dr. Arthur Agatston’s book, The South Beach Diet Wake-Up Call, he explains that a lifestyle that promotes healthy habits, including keeping your home organized, planning meals a week at a time, shopping smarter, and getting more—and better—sleep can help you stay focused on your weight-loss goals and keep you motivated to reach them. By following these basic strategies, you will not only shed unwanted pounds, but feel healthier and happier overall.
Organize Your Home.
Whether you’re cooking a healthy homemade meal, working out in your living room, or squeezing more fitness in by speed-cleaning your house, what happens at home affects your commitment to losing weight. A disorganized home can interfere with achieving your health and fitness goals. Assess the mess in your home by going through every room and decide what needs to be dealt with (or tossed!), and then figure out a way to keep it organized permanently.
While some healthy foods can be pricey, the reality is that when you stop buying junk foods and replace them with high-quality nutritious foods, your grocery dollars will go farther (and you’ll ultimately save on those doctor bills, too). Cut costs by creating a weekly meal plan for breakfasts, lunches, and dinners, as well as snacks, and then tally up the ingredients you’ll need and prepare a shopping list. Stick to your list but be flexible enough to make exceptions for seasonal produce on sale and any discounts on healthy foods that you know you will use later.
Cook Meals in Advance.
If a busy schedule is keeping you from making homemade meals, knowing that there is already something healthy in the fridge or freezer that you can simply reheat will help you resist fast food or other unhealthy dining options. To take the stress out of the kitchen, cook a few meals in advance each week to serve midweek or later. Soups, casseroles, and stews made with lean protein and plenty of vegetables, as well as recipes made with brown rice and whole-wheat pasta, are just a few examples of dishes that can be made ahead and refrigerated or frozen.
Make Mealtime Matter.
You might be surprised to learn that taking the time to savor your meals can actually aid your weight-loss. When you sit down to enjoy what you’re eating, thinking about every bite, you’ll feel more satisfied and eat less. Mealtime is also designed to give you a break from your hectic schedule and allow you to catch up on what’s happening in the lives of your family and/or friends. Furthermore, studies suggest that eating nutritious meals at an actual dining table is good not only for your physical health but also for your mental health, and that goes for adults and children too.
Eat Healthy Snacks, Wherever You Are.
Regular midmorning and midafternoon snacking can be a challenge, particularly when you’re on the go. But with some planning and preparation, you can put together a healthy assortment of snacks to help curb your hunger and prevent cravings. Invest in a lightweight, reusable lunch bag that you can stock with small zip-seal bags containing healthy options like part-skim mozzarella cheese sticks, chopped veggies, whole-grain crackers with nut butter, hard-boiled eggs, and/or lean deli meats. If you don’t have time to prepare a snack, our South Beach Diet 100-Calorie Snack Bars and Good-to-Go Bars make healthy on-the-go options.
Make Exercise a Priority.
Regular exercise can help keep your metabolism revved so you lose weight faster. In addition, exercise can also help prevent the onset of diseases, such as heart disease, cancer, and diabetes, by reducing belly fat, high cholesterol, and high triglycerides. Dr. Agatston recommends getting at least 20 minutes of either cardio conditioning or core-strengthening exercise on most days of the week. But you should also aim to move more every day. The smallest movements add up and will improve your weight-loss results.
Get More Quality Sleep.
You can never be truly healthy if you don’t get enough quality sleep. Recent studies show that people who sleep less tend to weigh more. Being sleep-deprived can also increase your risk of diabetes, heart disease, and other health problems. If you’re having trouble getting the recommended 8 to 9 hours of sleep each night, keep a sleep log to help you track your sleep habits. Be sure to include what time you go to bed and awaken each day, but also what foods, beverages, and medications you consume, and how and when you exercise. Tracking your sleep
And there you have it! An excellent article and a COMMON SENSE approach to a HEALTHY LIFESTYLE … BUT what if you struggle with cravings and emotional eating … feeling hungry all the time?
We’ve added an 8th Strategy!
Drink Javita Burn+Control and/or Lean+Green Tea.
Give yourself a break and start drinking Javita Burn+Control Coffee &/or Lean+Green Tea and RELAX into your TRUSTING yourself with food again.
Mary & Craig
International Coffee Distributors
PS … Here’s Craig’s Before & Now …