Getting Back On Track

Do you wonder why it is so easy to put on the weight and yet seems so difficult to take it off?

Well, don't beat yourself up if you gained a few pounds over the last few months...you are not alone!

Here are some tips to get your diet back on track in a hurry:

1. Take inventory: Clean out the refrigerator and your cabinets of all the leftover junk. Throw it in the trash or take it to your local food bank if it is unopened.

2. Plan, plan, plan! Breakfast, lunch and dinner and healthy snacks. Be sure you aren't looking for food when ravenous and have nothing healthy to choose from. Make your own lunch and know what you are having for dinner.

3. JOURNAL your weight down.......remember, when you write down what you eat you focus on your good and not so good habits. Be accountable.....

4. Become a worker-bee! Be more active. You don't have to join a gym, just continue to increase your activity each day.

5. Take time out to relax. Doing stretches, listening to music, dancing, laughing.

Wishing you success and happiness!

Denise C. Williams, CLC
denisew@lifestylesols.com

Holiday Diets Slips

Is it a slip or a backward slide.......? Your best intentions have turned into a disaster...too many unplanned meals, rushing here and there, office parties, lunches. By now, it's out of control!

Well, not to fear! We can pick up and start anew!

The best advice is consider it a "slip", forgive yourself and start now to plan your recovery. Don't use it as an excuse to give up and give in. Every 200 calorie snack or dessert you skip today is that many less you have to make up for later.

BUT, if you did give in this holiday season...all is not lost....the only time you fail is the LAST time you try.
Merry Christmas!

Denise C. Williams, CLC
denisew@lifestylesols.com

Do I Have to Exercise to Lose Weight?

I don't want to exercise and I hate exercise. I just want to diet. Can't I just diet and lose weight? The answer is "yes." But before you get too excited about that simple answer, here is what you need to know about losing weight and exercise:

1. Without some weight-bearing activity, (such as walking) much of your weight loss will include loss of muscle. At best, the weight loss will be temporary because muscle burns more calories than fat. That means your metabolism will slow down to a crawl and you will need to eat less and less to stay at your proper weight.
2. The more you move, the lower your risk of diabetes. If you can walk or do some type of activity for a combined total of about 3 hours per week, you will lower your risk of diabetes by 40% (Journal Amer. Med Assoc, 1999).
3. Strength training exercise increases bone density. Staying active with some strength training and walking helps maintain balance and reaction time especially in older adults.
4. Your body was made to move! Keep moving to assist your body in the functions of cellular replacement, digestion and proper oxygen useage.

In addition, combined activity of 30 minutes per day leads to better sleep, lower blood pressure, anxiety/stress relief and a healthy heart.

You can lose weight without exercise, but why would you want to when all the benefits of better health are available. Be active...Stay hydrated....Be well........

Denise C Williams, CLC

Denisew@lifestylesols.com

http://www.lifestylesols.com/

Obesity in America: Disease of the Rich?

It has been said that obesity is the result of the affluent society that is the American lifestyle. Yet, if we examine the victims of obesity in America, it is easy to observe that those that live the “lifestyle of the rich and famous” rarely fit the category of “obese” More often the less affluent members of society are afflicted with this disease.

What influences this tendency for the less fortunate to fall victim to the obesity epidemic and the related health problems that go hand-in-hand with being overweight and obese?

How are you influenced in your every day life by some of these same challenges?

Denise Williams, CLC

LifeStyle Solutions for Weight & Stress Management

Denisew@lifestylesols.com