Expert Directions on the Road to Weight Loss
By Ann Weber, The Blade, Toledo, Ohio, The Blade, Toledo, Ohio
Jan. 1–Weight loss starts in the brain, says Flo Luna, director of the Jenny Craig Centre on Spring Meadows Drive In Holland.
The day you decide to conquer the problem of being overweight or obese, she maintains, “That’s the day your new life begins. It’s all about the mind, making yourself the priority.”
Shedding myths and mistaken ideas about food will help you shed pounds as well, adds Mrs. Luna, 55, who lost 65 pounds on the Jenny Craig program and has maintained her weight for the past 11 years.
One of those off-base assumptions is that you have to starve yourself in order to lose weight: “If you’re losing weight in a healthy fashion, you should never be hungry,” Mrs. Luna asserts. “If you’re truly hungry, then you need to eat. There are so many things you can have,” such as nonstarchy vegetables and small amounts of fruit, she adds.
Mrs. Luna says that if you feel hungry, your body actually may be telling you that it’s thirsty. Drink a glass of water and wait 10 to 15 minutes; the sensation of hunger may pass, she explains.
Other tips from Mrs. Luna:
* Establish a support system – a good friend, relative, or a dieting buddy who can talk you through a weak moment and reinforce your determination to stick to new, healthy habits. Many weight-loss programs include one-on-one counseling.
* Keep a positive attitude – focus on the progress you’re making and don’t beat yourself up over any lapses that occur.
* Plan ahead – how will you stick to your plan while you’re traveling, or meeting friends for dinner at a restaurant, or going to a party?
* Accept slow and steady weight loss – after the first couple of weeks, you should level off at a loss of about 1 percent of body weight per week, she says. (That is, if you’re 200 pounds, your healthy weight loss would average two pounds a week.)
* Make physical activity and a nutritious menu a permanent part of your life. Losing weight is only part of your challenge, Mrs. Luna points out. “It doesn’t just miraculously stay off.”
Here are some additional tips from the Centers for Disease Control and Prevention:
* Instead of trying to make many changes at once, set smaller, more realistic goals for yourself and add a new challenge each week.
* Keep a food and activity journal. Write down not only what you ate, but where, when, and what you were feeling at the time. You will see what triggers your hunger and what satisfies your appetite.
* Eat foods that are high in fiber to help you feel full. Examples are whole grain cereals, vegetables, and fruits.
* Read food labels to determine serving sizes, and use a scale and measuring cup to make sure you’re not eating more than a single serving.
* Aim for at least 30 minutes (for adults) or 60 minutes (for children) of moderate-intensity physical activity five or more days a week. Check with your physician first.
—–
Copyright (c) 2006, The Blade, Toledo, Ohio
Distributed by Knight Ridder/Tribune Business News.
For information on republishing this content, contact us at (800) 661-2511 (U.S.), (213) 237-4914 (worldwide), fax (213) 237-6515, or e-mail reprints@krtinfo.com.
Unknown:JCG,