Weight Management – The Ultimate Goal

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Weight management is a term which on the surface seems like it is an easy thing to do, but in reality in involves many skills.  It has to be taken very seriously and there are steps which one needs to follow if they truly want to lose the weight and keep it off.  One has to be a manager of oneself and to be cognizant of their own shortcomings and weaknesses in order to be successful.  The one good thing about successfully losing weight is that we can use the skills in other areas of our lives and to acquire better jobs.

Anyone who is losing weight is similar to an executive which is to oversee short term and long term goals.  Anyone who loses weight has to set short term and long term goals.  One of the problems in people who overeat is that they have made no plans to eat a meal, including its portions.  They just eat whatever is available, whether or not it is healthy for them.

Because they eat whatever they want, they have not given any thought to whether or not the food is healthy for them.  The fact that they cannot maneuver themselves, lack energy, or have health problems does not concern them, as long as they are eating the food that they like.

Because they practice immediate gratification, they do not put much planning or preparing into their meals.  They eat at the junk food restaurants because the food is already prepared.  They buy canned, boxed, and frozen food because it involves little preparation.  They do not consider the nutritional value of the foods they eat, and if the food causes discomfort, they keep on eating it anyway.

The person who successfully undertakes this goal of executive function will be able to apply the skills to other area of their lives and experience a better lifestyle as a result.  Dr. Julia All has done extensive work and research in this area.

There are five steps to successfully losing weight which include:  weighing up options, setting goals, prioritizing, setting goals, multitasking and planning ahead.  Each of these steps takes time and requires patience to follow them to completion.

When a person has a desire to lose weight it is usually because they have a desire to make a change in their lives.  This desire is going to lead them to make decisions in their lives and in order to make right decisions, they have to follow a certain process, which involves weighing up their options, prioritizing, multitasking, planning, and setting goals.  Failure to follow these steps will result in a failure to achieve the goal of losing weight.

Weighing up the options involves the decision making process.  In order to make the right decisions, the following steps must be taken:

  1. Information gathering
  2. Weighing up the risks involved
  3. Deciding on values
  4. Weighing up the pros and cons
  5. Making the decision

This process involves thinking very carefully about the advantages and disadvantages before making a decision.  We want to consider the problem from every angle to determine the right decision for us.  For example, in making a decision to lose weight, we would need to determine why we have gained weight and why it has been difficult to lose it.  Being equipped with this knowledge will be instrumental in staying with the weight loss goals.

  1. There are many questions which need to be answered which include:
  2. How much weight do we want to lose?
  3. Why do we want to lose weight?
  4. What changes are we willing to make after we lost the weight?
  5. Are we ready to commit to a lifestyle change?
  6. What will happen if we decide not to get on a weight loss program?
  7. What struggles did we have with previous weight loss programs?

These questions should be the beginning of our thought process about losing weight.  We need to set realistic goals that will enable us to achieve the goal if we follow the plan.  It the goal is too high, we will become frustrated and disappointed if we do not lose the weight and we will fail to reach our goals.  We will explore answers to these questions and healthy solutions to keep us on track when starting a weight ;loss plan.

Healthy Food Choices – Snacks

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Part of staying fit involves eating healthy meals.  If we are overweight, it is because we have been making poor choices in food.  We are consuming too much fats, too much sugar, and eating too many fast foods and processed foods.

If we have a habit of snacking on sweets between meals, we may need to replace those unhealthy snacks with healthy ones.  When we go shopping for instance, we need to closely examine the Nutritional Facts on the side of the box or can.  If the snack lists sugars as an ingredient in the snack, we need to avoid it, if the sugar content is high.  There are other healthy substitutes.

Here is a snack that I discovered about a year ago.  I make these once or twice a month.  The recipe is in the picture above, but I will repeat it here.

No Bake Energy Bites 

1 c. dry oatmeal

½ c. chocolate chips (Dark or semi-sweet is best)

½ c. peanut butter

½ c. ground flaxseed

1/3 c. honey

1 tsp. vanilla extract

 

Mix all ingredients together in a medium sized bowl until well blended.  Form into small balls and enjoy.  Resist the temptation to eat them all in one sitting.  I limit myself to two at a time.  Refrigerate the rest in a covered container, especially on a hot day.  The chocolate will melt.  Try adding 1/3 cup of coconut for a real treat!  There is no sugar in these, but they taste sweet because of the honey and are not packed with calories which are of no nutritive value.

 

Health and Nutrition for Children and Teens

strawberry-pancakes-tasty   I have started a video series for children called the Good Grub Club, where they can learn how to eat properly and get some exercise. They will also learn how to prepare easy delicious snacks as an alternative to the fattening snacks that they are eating. Today, about 12.5 million teens are obese because of overeating, the quality of the food they are eating,  and the sedentary lifestyles brought on because of the use of computers.  As a result, teens are developing high blood pressure, sleep apnea, type 2 diabetes, and high cholesterol, which were once problems afflicting adults only. The incidence of obesity among teens is so severe that Surgeon General Richard Carmona has issued the following statement: “Because of the increasing rates of obesity, unhealthy eating habits and physical inactivity, we may see the first generation that will be less, healthy and have a shorter life expectancy than their parents.” The goal of this video series is to establish communication with the children and encourage them to learn how to take responsibility for their health and make better choices about their lifestyles.  By doing so, they will be able to lose weight and feel more energetic.  I encourage you to direct your friends and family to the link to the video on You Tube.

The Choice to Live a Healthy Lifestyle

Healthy and abundant living begins with good food choices.

Healthy and abundant living begins with good food choices.

It has been years since my diet underwent a radical change.  It took months to adjust to eating a more healthy diet.  I changed it because of the many relatives that I witnessed dying prematurely because of not eating healthy food.  I am glad that I did.  It was not easy having to answer to so many people who believed I was doing the wrong thing, people who chose to eat whatever they liked, regardless of how it made them feel.

Initially, I lost weight, although, that was not my goal.  I felt more energetic.  I was eating organically grown food.  It was expensive, but I shopped at a healthfood store for several years.  I tried new recipes and finally acquired a taste for the vegetables, fruits and grains which I added to my diet, eliminating red meats.  I still crave vegetables, I am happy to say.  But, maintaining this lifestyle has been a choice for me, because I choose to live.  I feel I have a lot to share with others.  I would not be able to influence others unless I was exhibiting wise lifesyle choices.  For me, it has been spiritual and physical.  The two seemed to go hand in hand, which I thought was interesting.

So, it has been over twenty years that I have been eating this way.  Oh, yes, I made mistakes along the way, but I feel better overall.  I created this blog so that I can share what I have learned about weight loss.  Come back for the next posting in which I will discuss weight loss.