Nowadays, wherever you look you’ll see diets, detox programs and weight loss supplements. In the U.S. alone we spend $40 billion a year on weight loss programs and products. Nearly 50 percent of adults are obese, and the number is increasing every day. Obesity is becoming one of our biggest health costs.
Now what? We know the problem, so what can we do as individuals to change it?
Everything starts with the first step, and in this case the first step is YOU! You may need to lose just a few pounds, or even just maintain your current weight. I’m going to give you some secret and simple steps to help you keep your weight and live healthy.
Did you ever have the experience that you really did not want something to happen, but the more you thought about it the more it actually happened? Why is this? It’s because you unknowingly give energy to whatever you focus on — even bad and negative things. So you need to start giving your energy toward the positive solutions, not the negative problems.
Here’s 3 simple steps to get started:
Focus on just one meal at a time
Don’t worry about your whole day’s eating plan, instead focus just on what you’re eating right now. Make sure you eat a smaller portion, but add more fiber intake with veggies, and some good quality sources of protein, for example lean meat or beans, and healthy fats like olive oil, avocado or coconut. You will feel fuller longer because you’ll be giving your body the nutrients it needs, and not just food that fills you up.
The key point is to understand that if you eat more food than your body needs in any one meal, you will create new body fat and over time you will gain weight without even realizing it.
2. Eat when you are hungry.
Depending on your activity level and your genetics you may need more or less food, but everyone is different. So if you read somewhere that you should eat 6 or 7 times a day, and you read somewhere else you should eat two times per day, this doesn’t mean that either of these will fit your body type and your lifestyle. Yes, we also eat for pleasure but if we only eat for pleasure then how can we really enjoy our food?
The key point here is that you don’t have to watch the clock, instead just listen to your body. When you feel hungry then eat and enjoy some nutrient rich food.
3. Drink enough water.
Studies show that often when we think we’re hungry we’re actually just thirsty. Drinking enough water will help you lose weight and increase your energy level, too. It’s one of the simplest things you can do, and it costs almost nothing.
Add some fresh lemon or some herbs to your water, for example basil or mint. This makes the water more tasty and enjoyable.
When you focus on maintaining your health and repairing your body you will reach your goals and lose weight, too.
Ayda Ersoy is a nutrition and fitness director at The Diet Doc Hawaii. She can be reached at DietDocHawaii.com, Ayda@DietDocHawaii.com or (808) 276-6892