Integrative Health Zone
Educate You!

Losing weight continues to top the list for most common New Year’s resolutions for 2021. To be effective, a New Year’s resolution cannot be a fleeting thought. It needs substance and a strong belief that it will be successful. It is essential that a large, ultimate goal be broken into smaller, achievable goals that are realistic and sustainable. Strategies must be in place. Today, and for the next two Thursdays, I will focus on what it takes to lose weight and maintain that loss for a lifetime. I will share some strategies. Successful weight management is the result of lifelong integration of three components: (1) Food Management; (2) Emotional Management; (3) Exercise Management. And each component requires strategies. Today’s topic is Food Management.
    
We must eat to sustain life, and eating is one of life’s pleasures. However, consistently consuming more calories than are needed results in creeping obesity. Managing food intake in our modern world is a challenge. Why? Portions and serving sizes have doubled, and in some cases tripled, in the past 40 years. Snacking throughout the day has become the norm, resulting in mindless eating of extra calories. Food is everywhere----gas stations, mall kiosks, bookstores, vending machines. Advertising by fast-food chains is big business, and drive-thrus make for easy access. Food management begins with the understanding of basic, good nutrition and the social and environmental influences that confront you. Consuming less sugar and saturated fats, and more protein, fruits, and vegetables can become achievable daily goals.

Strategies:

• Consume some protein at each meal to manage hunger and contribute to a feeling of fullness.
• Keep fresh fruits and vegetables on hand, ready for fast consumption.
• Maintain a daily food journal to maximize awareness of serving sizes and calories consumed.
• Have a high protein, low sugar smoothie (like the Body Wise Elance) for one meal a day.  
• Substitute water for soda, juices, sports drinks, and other high calorie/sugar beverages.
• Plan grocery shopping carefully, sticking to a list of healthy foods, and thus eliminating the temptations later in the fridge or cupboard (and never shop when hungry!).
• Scan the menu for healthier choices when eating out.
• Split an entrée from a restaurant or order an appetizer only.
• Eat and snack from a plate, not a package, so you aren’t eating absentmindedly.   
• Become cognizant of the calories in wine, beer, and cocktails, common sources of empty calories.
• Take a high quality multivitamin (like the Body Wise Right Choice AM/PM) for insurance against any deficiencies.

Healthy eating shouldn’t be drudgery! Experiment with new foods and don’t get caught into a destructive rut of restrictive “dieting.” Gradual adjustments in food management can lead to success.