FOUR BASICS OF PERMANENT WEIGHT LOSS

Up-down, up-down, up-down – no, this isn’t your daily exercise regimen – it’s the number on your scale. As a certified fitness trainer and nutritionist, I know this is the single most common problem for those trying to lose those persistent pounds. The apple vinegar diet, the grapefruit diet, the south beach diet, etc, etc, - all work for a short period of time if you stick with it. Unfortunately, most of those pesky pounds eventually find their way back (without the benefit of a GPS) to your hips and stomach. According to an article in the Island Packet, by Karen Asp, there are four basic steps that will help keep that scale number down:

1.     1.  DEAL WITH COMMON TROUBLE ZONES:

Give Up Sweetened Drinks – I know this is so simple you are wondering why it is even mentioned. Well, lots of folks don’t realize how many calories are in soda pop, sweetened tea, lemonade, etc. Instead, drink water. Remember, fish live in water, and how many fat fish do you know?

Don’t Hang Around Food – Stay away from endless buffets and social functions centered around empty calories (coffee & pastry).

Avoid Your 5 Worst Food Enemies – Stay away from white flour, foods with added sugar, hidden corn syrups, saturated fats, and trans fats. In other words, read labels before you buy.

2.     2.   PRACTICE HEALTHY EATING HABITS:

Smaller portions mean smaller waists. Use smaller plates and utensils. You can enjoy even forbidden foods if you just taste and don’t gorge. Divide and conquer.

Familiar Foods Are A Good Thing – Serious weight losers know that variety is not necessarily the spice of life in this case. Variety can be tempting and you may not know the calorie content.

Try Cocoa – Cocoa flavonoids can reduce blood pressure and overall cholesterol, and raise good cholesterol. We said little flavonoids, not big chocolate bars. Of course a little chocolate won't kill anyone.

Eat Your Breakfast – Yes, your mother was right. We know this ditty hasn’t been around this long if there wasn’t some truth to it. Eat breakfast like a king and dinner like a pauper.

Have A Daily Treat – It’s OK to have a 100-200 calorie treat once a day, so you don’t feel deprived.

3.      3.  KEEP TRACK OF YOUR WEIGHT:

Weigh Yourself Weekly – No not daily, as that can cause anxiety and frustration, which can lead to over-eating.

Know What You Eat – Keep a record of what you eat and drink, and track those calories.

Stop When Full – Don’t eat until you are stuffed and have to lay on the sofa. Be sensitive to when enough is enough.

4.      4.  HEALTHY HABITS:

Get Enough Sleep – Not getting enough sleep, or getting too much, can disrupt hormones and cause weight gain.

Exercise Your Little Heart Out – Last but not least, the “E” word that you love to hate. Try something you actually like such as walking the dog, an evening bike ride or stroll after work, or a sport that is fun. You don’t have to run a marathon, but whatever you do it must be daily.