7 Steps to Natural Weight Loss
Written by Tammi Hoerner, CHHC, AADP, MH
If you are like so many Americans, weight loss was amongst the top to do’s on your list of resolutions this year. But then again, it was on last year’s list too. Year after year, this objective is strived for, usually met by gym memberships and the purchase of at least one outfit that will help you look cute working out in public. You may even go so far as a high dollar shopping trip to Whole Foods for an over flowing basket of Kashi cereals and organic waffles.
Most who make this resolution do not succeed in the endeavor. Over 80% of people who set weight loss goals as a New Year resolution do not reach their goal; in fact the number one indicator of weight gain is.... Dieting. Research shows that 95% of people who lose weight, gain it back within 3 years. Seems like a catch 22 doesn’t it? Worse yet, studies have also shown that women who intentionally lose weight multiple times (yo-yo or roller coaster dieting) have a greater risk of type 2 diabetes. Now that is frightening!
If you are ready to cross weight loss off your list, I say GO AHEAD, but don’t stop there, replace it with a resolution to Be Healthy instead and find that starting with the steps below, you can reach your weight loss goals and achieve your greatest health and well being!
Most who make this resolution do not succeed in the endeavor. Over 80% of people who set weight loss goals as a New Year resolution do not reach their goal; in fact the number one indicator of weight gain is.... Dieting. Research shows that 95% of people who lose weight, gain it back within 3 years. Seems like a catch 22 doesn’t it? Worse yet, studies have also shown that women who intentionally lose weight multiple times (yo-yo or roller coaster dieting) have a greater risk of type 2 diabetes. Now that is frightening!
If you are ready to cross weight loss off your list, I say GO AHEAD, but don’t stop there, replace it with a resolution to Be Healthy instead and find that starting with the steps below, you can reach your weight loss goals and achieve your greatest health and well being!
1. Move it to lose it - many people jump on a fad diet to lose weight. This approach only focuses on one part of the whole puzzle. Movement has been shown to increase weight loss progress, improve mood and increase immunity!
2. Keep a diary - skip writing how many calories you are eating, instead write what you eat, when you eat, and how you feel after you eat. You’ll find this practice helps you to become more in tune with your eating habits.
3. Get support - friends and family make great support groups, but they can also unwittingly create mass amounts of sabotage. I suggest finding a professional who is a neutral party. They are specially trained to support people like you on just such adventures and propel you toward reaching your goals.
4. What’s eating YOU? - we reach for food for many more reasons than hunger alone. Emotions such as boredom and anger, fear and loneliness, left unrecognized and unresolved can lead to emotional eating patterns.
5. Portion control - heard this one before, haven’t you? Switch your plates to a smaller size, even a small salad plate works, use this for your dinner plate and there is no way you can put too much on it! Be sure to wait at least five to ten minutes before serving yourself a second portion.
6. Slow down - this seems to be the magic in weight loss, it can also be the most challenging. Being aware of taking time out between bites, slowing down to chew your food as many times as you have teeth, and even having pleasant conversation between bites, will allow your body to feel satiated.
7. Focus on being healthy, not on being skinny! This is beyond just being realistic, this is being you. Everyone is born with a different body, metabolism, personality, smile, and - yes - weight.
I challenge you to find your own natural body weight through being healthy, taking on more healthful habits, one step at a time. Be patient, be realistic, and be sure to honor yourself.
Resources:http://www.ncbi.nlm.http://www.win.niddk.nih.gov/
Tammi Hoerner is an A.A.D.P. Board Certified Health Coach and Integrative Nutrition Practitioner. Tammi guides busy professional women toward their greatest health and life goals. Tammi is Founding Director of The Nourished Life, Center Manager at Rocky Mountain Healing Center, 2011 Coach for Institute for Integrative Nutrition, and Immersionist. Tammi is currently practicing at the beautiful Rocky Mountain Healing Center in Denver, Colorado. Her clients experience sustainable weight loss, health transformations, and life shifts worth writing about! Tammi offers a FREE one hour initial consultation! To learn more about Tammi and to schedule your free consultation, call 303-736-9023.
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