If you have been a yo-yo dieter for decades and have tried many of the miracle weight loss solutions, none of which worked the fact is that there are no miracle cures or short cuts. As you get older your metabolism slows down and you will naturally gain weight especially if you are eating poorly and not exercising. Diets don’t work! The only sure way you can break the cycle and lose weight for good, is with consistent, healthy lifestyle changes. That is the cold hard truth.
The good news is that making these changes doesn’t have to be uncomfortable or unpleasant.They will just require some discipline and some redirection of your bad lifestyle habits. First we recommend that you see your doctor and get a complete physical evaluation. However, here are some guidelines to help you get started.
- Eating Breakfast. Breakfast can help your metabolism and avoid overeating later.
- Exercising 60 minutes a day. This may seem like a lot, but it can be broken, down into shorter periods, such as two 30 minutes walks.Getting exercise doesn’t have to mean feeling the burn at the gym. Regular walking is very beneficial.Try walking away from your home for 30 minutes. In order to get back home you will have to walk back 30 minutes. Try some hills, walk briskly. It’s OK to start slow. The important thing is to get started! Try 10 minute walks at the beginning, increasing gradually.
- Choosing a wide variety of foods. Eat fiber-rich fruits and vegetables, lean meat and fish, whole grains and low-fat dairy products. Reward yourself once a week with a meal, eating whatever you want.
- Weighing yourself often This will allow you to keep close tabs on your weight so you will continually face reality and don’t lose control.
- Avoid processed foods. Shop at farmers markets, buy your food locally whenever possible and prepare meals from scratch.Most processed foods contain chemicals.
Starchy or sugary foods, like white bread, pretzels and corn flakes can cause a spike in blood sugar and could be harming your heart. They’re said to be high on the glycemic index (GI). These foods may also cause immediate damage to your blood vessels, helping explain their link to heart disease in the long run.
So focus in on whole grains, fruits, and vegetables. These foods keep blood sugar steady and your heart healthy. Try:
- Leaning on legumes. Beans, peas and lentils are packed with fiber and have a low (GI)
- Choose cereal wisely. Stick with rolled or steel-cut oatmeal, oat bran, or muesli. pass up corn or bran flakes and puffed rice.
- Filling up on fruit. Other than melons and pineapple, most fruit has a low (GI). Eat fruit instead of drinking fruit juice.
- Watching for good-grain buzz words. Whole grains include all the parts of the grain seed and are packed with good-for-you fiber and other nutrients. Look for whole wheat, brown rice, or other whole grains first on the ingredient list.
- Varying your veggies. Fill your diet with the colors of the rainbow to get the most nutrients. Think dark-green collard greens and orange sweet potatoes.
The important thing to understand is that you can still eat the foods that you love. But the key words are moderation and exercise. Please note that all of the recipes that we feature are made from scratch and the only processed foods that we use are canned beans and tomatoes with no additives.
The Center for Disease Control
The Chartered Heath Plan
American Heart Association
Journal of the American College of Cardiology and Metabolism