My marriage is suffering. I’m exhausted trying to make everyone happy. I’ve been eating so much junk food and gaining weight. What can I do to feel better?
Pleasing others before taking care of you only leads to resentment. Take control of your life. Here are some healthy tips to a better you!
Tip 1: Calculate Calories to Maintain Weight:
W=weight in kg (2.2lb=1kg), H=height in cm (2.54cm=1in), A=age.
To lose weight, eat 500-1,000 calories less per day, not below 1,000 calories to prevent hunger, starvation, and storing fat. The longer to lose weight, the easier to keep it off. This is a lifestyle, not a diet. Losing weight too quickly causes burnout and weight gain.
Tip 2: Foods to eat:
Eat foods you love. Every meal is low in fat with more than 2 grams of fiber. Easy delicious TV dinners such as Stouffers Lean Cuisine or Smart Ones meet requirements; or make a meal using http://www.myfoodapedia.gov/ to calculate calories. Adding salads with fat-free dressing is excellent. All calories should come from meals, not salads or drinks. Complete day with dessert such as Skinny Cow.
Tip 3: Number of meals:
Eat 4 small meals with one every 3 hours.
Tip 4: Amount of water per day:
Women: 3 Liters
Men: 4 Liters
Water filters excess nutrients, satisfies hunger, keeps hydrated, and provides energy. Add a light powdered drink mix like Crystal Light as a sweetener. Diet drinks don’t count toward fluid intake, but 1 to 2 is okay.
Tip 5: Staying busy:
Hobbies (reading, golfing, knitting) helps keep mind off food. Chewing gum and staying busy eliminates desire to eat because of boredom.
Tip 6: Weighing yourself:
Weigh yourself same time, in morning, after urinating, unclothed, and before drinking or eating. Weight will fluctuate daily!
Tip 7: Day off:
The most crucial is getting a day to pig out! Choose one day each week, but get back on track the next day.
Tip 8: Getting exercise:
If participating in exercise program, increase your calories accordingly. Exercise not required for weight loss.
Tip 9: How can I fail?
Giving up is failing! Takes 2 weeks to adjust to any new program, shrink your stomach, and feel satisfied quicker. Lose up to 4 to 6 pounds every two weeks! Don’t get discouraged if you’re off track, jump back the next day!