• Write down what you eat so that you are aware of what and how much you’re consuming.
• Know your personal risk factors like high blood pressure, high cholesterol and obesity.
• Choose a nutritious diet that is high in healthy fats and low in processed starches and sugars.
• Eat smaller meals throughout the day rather than a few big ones.
• Lose weight slowly (1-2 pounds per week). It will be easier to keep it off and decreases the risk of rebound.
• Have an accountability partner; preferably someone you see in-person at least weekly.
• Plan a “cheat day” each week on which you eat your favorite not-so-healthy foods. This will keep you from feeling deprived.
• Watch your portion size. If you are eating out and the portion is big, cut it in half right away and put it in a to-go bag, or split the meal with a friend.
• Eat slowly. It takes 20 minutes before your brain realizes you’ve had enough. That means the amount of calories consumed before you begin to feel satisfied can vary depending on how quickly you eat.
• Drink 8-10 glasses of water per day, as this both fills you up and allows for proper digestion and detoxing.
• Keep healthy foods on hand, and get rid of the junk so it won’t tempt you.
• Avoid fad diets, negative self-talk and emotional eating.
• Keep things in perspective. Make health and long-term change of habits, not physical appearance and quick fixes, your weight management priority.
Get out and get going!
Obviously it is in your best interest to engage in regular physical activity, but don’t think you need to spend all day at the gym or run marathons to stay fit. Just 20 minutes of any physical activity (aerobic or weight training) done in an interval style three times per week can produce significant benefits. Interval training is simply cycles of 10 to 30 seconds of intense movement followed by up to 90 seconds of rest, repeated until 20 minutes is complete. In addition you should include a simple, well-rounded stretching routine.
Keep moving all year long
• Choose activities that you enjoy and that fit your personality so that you will keep doing them.
• Make exercise fun.
• Start slowly and ramp up incrementally.
• Block out the time to exercise on your calendar.
• Keep an exercise log to set weekly goals and be encouraged by the progress.
• Find an exercise buddy who’s counting on you.
• Train safely to avoid injuries.
• Wear comfortable shoes with good support.
• Resolve to never have to make resolutions
• Leave the Monday morning “do over” club behind, because that Monday just never seems to come!
If you make a bad choice at any time of the day, month or year, repent and get back on track. Parents, what advice do you give your children about correcting a bad situation or negative habit? Do you tell them to wait until January? Congratulations, you’re now free to make positive changes that start today and last a lifetime!
Dr. Jeff Hazim is a Chiropractor and nutritional counselor practicing in Pompano Beach (TheBrowardCenter.com), and Executive Director of “Biblical Health Television”, the only TV network devoted to Biblical Health (BiblicalHealth.tv). Weekly Radio Broadcasts: BlogTalkRadio.com/BiblicalHealth.