| Have you ever had that weight loss "moment"? You | | | | with a pen and paper. Spend time reading labels, |
| know the one I mean. That "moment" where you | | | | looking up the calorie content of foods online, and |
| realize that if you keep doing what you're doing, your | | | | measuring what you eat. You don't have to do it |
| weight is going to continue ballooning to the point of | | | | forever! But do it at least for one week to get an |
| no return? That moment where you say, "Enough is | | | | idea of how many calories you eat in a typical day. |
| enough!" That moment where you realize you need | | | | Step 4 - Start Exercising |
| to make changes now. Not tomorrow, not 'starting | | | | Exercise will speed up weight loss and get your |
| on Monday,' but N-O-W. | | | | muscles growing. Even if you only last 5 minutes, do |
| Maybe it was when you couldn't breathe while | | | | it! Start off small and work your way up. Walk, dance |
| bending over to tie your shoe, maybe it was a | | | | around the house with the kids. Whatever it is, just |
| number on a scale that you thought you'd never see. | | | | move! (Get your doctor's okay if you've been |
| Whatever the moment, it's there and it's real. Here's | | | | inactive for awhile.) |
| an easy 8 step plan to help you use that moment as | | | | Step 5 - Learn About Nutrition |
| a starting point to break out of that weight loss rut | | | | For safe weight loss, it's not just about calories. You |
| that you're in. | | | | need to eat nutritious food. Eat, Drink, and Be |
| Step 1 - Know Thyself | | | | Healthy: The Harvard Medical School Guide to Healthy |
| You can't get somewhere unless you know where | | | | Eating by Dr. Walter Willet is an excellent place to |
| you are right now! Get your weight loss starting point | | | | start reading up on nutrition. Remember that food is |
| by visiting your doctor for a complete analysis of | | | | the fuel for your body. If you're hungry, eat! Starving |
| your health. If you have any health problems, get | | | | is one sure way to sabotage your weight loss. |
| those taken care of right away. Know what your | | | | Step 6 - Put Yourself First |
| official weight is, what your blood pressure is, and | | | | If you're serious about weight loss, then you must |
| anything else that will draw that line in the sand for | | | | make YOU a priority in your life. Unless there's an |
| you, that will tell you, "From this point on, things will | | | | emergency, things (and people) can wait half an hour |
| change." | | | | if you're heading out for a walk. Remember, putting |
| Step 2 - Change Your Attitude | | | | yourself first does not mean you're being selfish! |
| Changing your attitude to can go a long way to | | | | Becoming fit and healthy is truly a wonderful gift to |
| permanent weight loss. There are no quick fixes | | | | give yourself; that's not being selfish at all. |
| when it comes to weight loss! Commitment and hard | | | | Step 7 - Go Easy on Yourself |
| work are what's needed. This is big step for most | | | | Once things seem to be falling into place, you'll need |
| people. Weight loss is not about fitting into a bikini or | | | | to remember that we all have bad days. Stop |
| wanting to look good for someone else. It's about | | | | whatever "bad" thing you're doing, pat yourself on |
| things like strength, health, vitality, and energy. You | | | | the back for stopping yourself when you did, and tell |
| have to want to change your bad habits. If you don't | | | | yourself you'll make better choices tomorrow. |
| change your attitude, you're going to end up right | | | | Step 8 - Keep At It |
| back where you are, no matter how much weight | | | | Fitness is a lifelong commitment! You can't just lose |
| you lose. | | | | weight and return to old eating habits. Permanent |
| Step 3 - Know How Much You're Eating | | | | weight loss means permanent changes in your life, so |
| To help your weight loss, you need to know how | | | | make sure all the changes you make are ones you |
| much you eat right now. Guessing just doesn't work. | | | | can live with. And don't ever give up. Even if it feels |
| People often underestimate the amount of calories | | | | like you're going two step forwards and one back, |
| they eat. Tracking calories can be a real eye-opener! | | | | pick yourself up and get back on track. Remember, |
| There are several online fitness trackers that will help | | | | you're only one meal or one workout away to |
| you to track calories, or do it the old-fashioned way, | | | | getting back on track! |