Jump Start

So you want to loose weight and be able to eat guilt free?  Great! I'll do my best to help you. 

Safety First: It's important to talk to your health care provider before starting any weight loss, diet or exercise program.

Everyone wants to see lots of great results, fast.  Just remember, you did not gain your weight overnight, so it will take longer than overnight to drop the weight.  In fact, Studies have shown that people who loose weight at a slower pace tend to keep it off better than folks who drop weight too quickly.
We will try to strike a balance.

Here's some strategies to get you started while you develop healthy eating patterns and attitudes.
These are things that you can do that you don't have to think about too much about.  You just do it.  It might be a little challenging at first but if you can stick with it you will succeed.

Eating guilt free is something I can do because I have a healthy and holistic view of the food I eat.  Yes, I splurge often.  Yes, I completely enjoy decadent desserts, and yes, I am fully aware of everything that goes into my mouth.  No mindless eating here.

Lets get started: Seven jump start tips

1. Drink your water.  Get a big cup that you like and fill it with water.  Drink it throughout the day.  Bring it with you to work.  You really do need at least 8 glasses of water each day.  This aids in digestion.  It helps your skin stay hydrated.   And it helps you not to confuse thirst with hunger.  Many people mistakenly try to quench their thirst with food.  Drinking your water is not negotiable.

2. Eat 5 a day. That's right.  At least 5 servings of fruits and veggies each day is essential.  Don't make them all fruit.  By the time you eat all of your f&g, you really don't have too much room left for a bunch of other stuff.  This will take a little planning.  It might even take a little getting used to, especially if you're used to a more starchy diet.  But trust me.  You can alter your tastes.  Just keep trying and the more accustomed you become of new or healthier foods, the better they will taste.  We tend to enjoy tastes that we are used to, so you are in the process of making healthy food the new norm.
By planning ahead, you can cut up some carrots, celery, apples, or pack up some grapes to bring along to work for a snack instead of getting something out of the machine or eating a granola/candy bar. 

3. Eat smaller meals.  Let's face it.  This is why almost every overweight person is overweight.  They eat too much of the wrong things.  It will be hard at first.  Your body will tell you that your hungry, but after a week or two your stomach will gradually shrink and you will feel less hungry. So Hang in there!  Don't get discouraged.  When dishing your plate, make the portions a little smaller than usual.  Don't get carried away.  You have to eat to stay strong, just reel it in a little.  Remember, the goal is to shrink your stomach and reduce calories, not to send your body into famine mode.

4. No Eating Out.  Fast food and Sit down restaurants are a wonderful treat.  They are not good as a regular food source.  I know how convenient it is, especially if you work a lot or have a busy family.  But this is not negotiable.  Plan your meals ahead of time.  Plan on leftovers at least once a week to save time in the kitchen. Utilizing your freezer is also a great way to stay out of the drive thru line. This might even save you some money $.

5. No Soda.  Not even diet.  It's not a good idea to drink your calories.  Our bodies need healthy, whole foods.  Drink water instead.  If you need the caffeine boost, try some unsweetened or honey sweetened tea.  You get your caffeine boost and good dose of antioxidants too. 
Why not diet drinks?  Because you can't fool your body.   When we eat or drink artificially sweetened foods, our blood is looking for the sugar that our taste buds have promised.  When it isn't delivered, our body craves even more sugar.  So, yes, artificially sweetened foods and drinks can lead to overeating.   

6. No Crackers or potato chips.  There are no redeeming qualities in crackers or potato chips.  They will make your butt big.  They will make your stomach fat.  Don't do it.  The next time you crave a hand full of crackers-even low fat or baked- all you have to do is visualize yourself with a firm butt and flat stomach in order to resist.  I know the pull of the chip.  I love potato chips.  I especially love the kind with all the extra flavor on them.  Barbecue, sour cream and onion etc.  But they do not enter my house.  I can not eat just one, so they are reserved for only the most rare occasion.  When I do eat them, I savor every last crumb without an ounce of guilt.

7. Cut the (saturated) fat.  Switch to fat free yogurt and fat free milk.  No store bought creamy dressings or cream sauce on your dinner. Read labels.  I don't focus too much on the calorie count of foods.  Instead I like to look at the fat content.  It's a smaller number and easier for me to deal with.  Besides, there is a direct correlation between fat and calories.  The more fat, the more calories.  Fat is a very efficient way to ingest calories, I suppose that's why we all like it so much.  But for those of us living in modern day America, we don't need to stock pile calories.  So mind the fat.  If your not used to low fat dairy, it may take a little getting used to.  Just picture your arteries filling up with blockages and your butt getting big if you need a little help with this one.  If you're craving something fat and filling try a hand full of nuts or an avocado.  Make a nice salad and top it with and olive oil based dressing.  These are healthy fats that with help you loose weight.

That's it.  This is a great start on your journey to good health.  Try not to be overwhelmed.  It might sound like a lot to deal with at first, but just keep at it.  Every day it will become easier to continue with new healthy habits. 

Today's Tip:  Park at the back of the lot.  Every time I go to the store, even if it's not crowed, I park towards the back.  This gives me a few extra steps to walk.  Every little bit helps.