How to Lose Weight the right way for your Wedding By: Saira Gillani, ND
Author by Saira Gillani, ND
For some brides and grooms to be, getting in shape for the big day is an important part of wedding planning.
Your weight is a balancing act, but the equation is simple. If you eat more calories than you burn, you will gain weight. And if you eat fewer calories than you burn, you will lose weight.
3,500 calories equals approximately one pound of fat. If you cut 500 calories from your typical diet each day, you’ll lose approximately one pound per week. Simple, right? Then why is weight loss so hard?
All too often, we make weight loss much more difficult than it needs to be with extreme diets that leave us cranky and starving, unhealthy lifestyle choices that undermine our dieting efforts, and emotional eating habits that stop us before we get started. But there’s a better way! By making smart choices every day, you can develop new eating habits and preferences that will leave you feeling satisfied.
Think lifestyle change, not short-term diet.
Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change, a commitment to your health for life.
Aim to lose one to two pounds a week to ensure healthy weight loss.
Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.
Set goals to keep you motivated.
Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as wanting to feel more confident or become healthier for your children’s sakes.
Keep a food journal to help you track your progress.
Keep a food journal and weigh yourself regularly, keeping track of each pound you lose and inch lost from your waist. By keeping track of your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated.
Avoid common pitfalls.
Diets, especially fad diets or “quick-fix” pills and plans, often set you up for failure.
Pay attention while you’re eating.
Try not to eat while working, watching television, reading, using your computer, or driving. It’s too easy to mindlessly overeat.
Chew your food thoroughly.
Try chewing each bite 30 times before swallowing. You’ll prolong the experience and give yourself more time to enjoy each bite. And most of all stop eating before you are full.
Start the day with breakfast.
People who eat breakfast tend to be thinner than those who don’t. Starting your day with a healthy breakfast will jumps tart your metabolism, plus, it will help keep you from binge eating later in the day.
Serve yourself smaller portions.
One easy way to control portion size is by using small plates, bowls, and cups. This will make your portions appear larger.
Plan your meals and snacks ahead of time.
You will be more inclined to eat in moderation if you have thought out healthy meals and snacks in advance.
Cook your own meals.
Cooking meals at home allows you to control both portion size and what goes in to the food. Restaurant and packaged foods contain a lot more sodium, fat, and calories than food cooked at home and the portion sizes tend to be larger.
Don’t shop for groceries when you’re hungry.
Create a shopping list and stick to it. Be especially careful to avoid foods at the ends of the aisles and along the perimeter, where grocers tend to sell high-calorie snack and convenience foods.
Get plenty of sleep.
Lack of sleep has been shown to have a direct link to hunger, overeating, and weight gain. Exhaustion also impairs your judgment, which can lead to poor food choices. Aim for seven to eight hours of quality sleep per night.
Exercise is a dieter’s best friend. It not only burns calories, but also can actually improve your metabolism. No time for a long workout? Research shows that three 10-minute spurts of exercise per day are just as good as one 30-minute workout. Take the stairs instead of the elevator or park in the back of the parking lot. Every bit helps.
Drink more water.
You can easily reduce your daily calorie intake by replacing soda, alcohol, or coffee with water. Thirst can also be confused with hunger, so by drinking water, you may avoid consuming extra calories, plus it will help you break down food more easily.
Food / substance sensitivities, adrenal fatigue, thyroid issues, and or vitamin or mineral deficiencies may be the root cause of inability to lose weight. Keep in mind it may take some experimenting to find the right diet for your individual body and lifestyle. It’s important that you feel satisfied so that you can stick with it on a long-term basis. There are many ways to lose weight. The key is to find what works for you.
About the Author :
Dr. Saira Gillani, ND, CTN, CNW, MBAreceived her Bachelor of Science in Business from the University of North Carolina. She has been Double Board Certified as a Traditional Naturopath and in Nutritional Wellness from the American Naturopathic Certification Board, and has her Doctorate of Naturopathy from Clayton College of Natural Health, graduating Magna Cum Laude. To learn more about Saira and Natural Health Atlanta, visit www.naturalhealthatlanta.com or call (678) 892-6865. Most major insurances are accepted.