Battling The Bulge – Health & Fitness

Janet Hunt is a Certified Personal Trainer and can be reached at 256-614-3530 to schedule an appointment.

According to a recent Gallup study, three in 10 people in the USA are trying to lose weight,. Below are 11 of the most effective weight loss strategies.

Tackle barriers. Determine what is holding you back and create strategies to overcome those obstacles.
Dump the quick-fix approach. Quick fixes lead to failure. If you lose weight quickly, you will probably rapidly regain it.
Change only one habit at a time. If you do too much at once, you will be overwhelmed and quit. Start with small dietary changes – for example load your sandwiches with more vegetables and less meat.

Keep a food and physical activity diary. If you want to lose weight, you have to become more aware of your exercise and eating behaviors which means keeping a diary.
Weigh daily
Think about calorie density, not just calories. Low calorie density foods are foods that have lower calorie content per certain volume of food than high density foods. Low density foods include fruit, vegetables, beans, and cooked grains, whereas high density foods are crackers, chips, nuts, candy, butter, etc. Lower calorie density foods will fill you up faster with fewer calories.
Commit to at least 30 minutes of daily exercise.
Sleep more. Not only does lack of sleep make you cranky causing you to turn to “comfort” foods, it may cause cortisol and insulin levels to increase, making you think you are hungry.
Pay attention to portions. Use visuals to identify correct portions. Weigh foods at home. Use a smaller plate. Limit your dining out.
Focus on fullness, not hunger. People have a difficult time identifying hunger because it is both emotional and physical.
Stress less. Stress may lead to comfort eating. In some individuals, stress increases cortisol levels which can lead to weight gain.

For information about “Battling the Bulge” and a healthy lifestyle contact Janet at jhunt1@pclnet.net or 256-614-3530.