The First Stept In Your Quest To Be Healthier

There are lots of ways to get the healthy state you go after. We have delve into the a wide range of these programs to know which of them are the best for you. So, we will publish our results in coming posts. For now, let me tell you some interesting tips you can implement right off the bat to start losing wegith or just improve your health. If you want to learn more things we recommend PV Hospital website.

The first thing you have to know about is that the first setback some people face when it comes to shed off their extra pounds is that they cannot sleep well or the necessary hours.

exercise-and-fitness

Not Getting Enough Sleep

Many studies have shown that people who get adequate rest are more successful in losing weight. The world is a whole lot rosier when a good night’s sleep has given you the energy to eat right and exercise well. I strongly advise getting seven to eight hours of sleep each night. This will definitely enhance your weight-loss success.

Slip-ups

You may have a slip-up and revert to old eating habits. Don’t beat yourself up if this happens. Just get right back on track with the next snack or meal.

It’s a good idea to analyze why it happened and to take steps to prevent it from happening again. Be supportive of your efforts to get healthier and be
your own best support team.

Controlling Portion Sizes

Focus on portion size, especially when going out to eat. Some tricks that can help are to:

• Share the appetizer and the entrée – sharing is caring
• Order a luncheon size, if possible, when out for dinner
• Order an appetizer size of the entrée you want, then ask for extra vegetables or a larger salad

getting-enough-sleepOne of my patients told me a great way to deal with portion creep. His job required him to entertain clients who frequently wanted to go to Italian restaurants. When his pasta dish arrived, he asked the waiter to immediately box half of it. Not only did this keep him from eating the whole large portion, but it also gave him a great deal – two meals for the price of one.

A proper meal plan is something you have to pay close attention because this can be responsible for mor than 80% of your results. Most people make the same mistake to undervalue the power of healthy eating.

At home, make every effort not to put serving dishes on the table, or, if you must, be sure to keep the serving dish at the other end of the table so it takes effort to get it. Eat lots of extra vegetables, and, if you’re really hungry, have an extra piece of fish or chicken.

Determined to Prevent Diabetes

In January 2007, Geraldine, at age fifty-four, had a BMI of 32.5 and a waist circumference of 38 inches (96cm). Both these measurements placed her at significant risk of diabetes, stroke, and several cancers, including breast and uterine cancer. Her blood sugar was in the pre-diabetic range. “I’m terrified of getting diabetes,” she told me.

Geraldine embraced the weight loss plan with tremendous enthusiasm, determined to prevent herself from getting diabetes. She lost 34 pounds, at 2 pounds per week. Her blood sugar returned to normal, and she now feels very confident that she will never succumb to these chronic diseases.

She has maintained all but 3 pounds of her 34-pound weight loss. She weighs herself every day, does cardio exercise four days a week, and always stays focused on what she is eating. She told me just recently that she feels so much younger than her friends of the same age.

Don’t Get Hungry If You Want To Keep A Healthy Figure

Very simply, never let yourself get hungry. Have three regular meals each day and snack strategically.

Drink water. Be mindful of snack times, and take snacks with you when you’re out so you don’t come home ravenous. If you don’t have a snack with you, stop and buy a nutritious one.

hungerAt home, always have lots of healthy snacks within easy reach, including fruit, yogurt, nuts, fresh cut-up vegetables, and hummus.

It’s best, during the your weight loss period, to keep foods such as chips, cookies, and ice cream out of the house so you do not undermine your success.

Parties and Social Functions

I recommend always eating a piece of fruit half an hour before attending a social gathering so you don’t arrive hungry, potentially causing you to reach for unhealthy foods. If you know the event will involve snacking instead of a full meal, have a well-balanced meal first and consider taking your own plate of cut-up vegetables.

When a meal is being served, find out in advance what will be on the menu. If meat is the main course and you’ve already had your limit of red meat for the week, just ask for a different protein, such as chicken or fish.

As for potluck meals, it’s always a great idea to take vegetable appetizers or a fruit dessert to help you stay on track.

meal-plan-to-shed-poundsAt social functions and other multi-course occasions, you can and should refuse dessert and any other serving that will undermine your daily and weekly budget. Before the meal service starts, ask for salad with the dressing on the side and ask to have cream sauces left off your plate. Wait staff can easily accommodate this kind of simple request. You might even want to phone ahead to find out what’s on the menu so you can accommodate the function within your weekly food budget.

Patients tell me that they are sometimes pressured by friends or family to eat things they are trying to avoid. If you’re ever in this situation, don’t mention that you’re on a diet – just explain that you’re just trying to eat healthier.

At a fundraising gala, one of my patients asked the organizer what was being served and was told that it was roast beef. She asked for a fish dinner instead, without cream sauce. The organizer was only too happy to help.

Another patient found that her mother-in-law felt slighted when she did not eat the large portions she was served. But she understood when my patient explained that her doctor was helping her lose weight to avoid diabetes.

Buffets

The big trouble with buffets is that most of us feel we have to get our money’s worth. We pile on the food because it’s there, it looks great, and it gives us value for money. This is, of course, self-defeating.

The real value in food is its health benefits. You get the maximum value out of a buffet by eating in a healthy way, which means loading your plate with vegetables and a normal portion of fish or grilled chicken. Whenever you’re confronted with an overabundance of food, ask yourself how you can get the most benefit out of your meal by taking only what will keep you healthy and satiated.

Portion size matters. Smaller is healthier. Bigger is not.

Emotional Eating

We all tend to eat when we’re bored, depressed, anxious, or in need of comfort. Beware of this tendency. Try to be mindful – don’t allow emotions to dictate what you eat. Make every effort not to use food as a way of coping with emotions. Instead, distract yourself. Call a friend, go for a walk, or get on a treadmill. Recognize your emotions and give yourself permission to have them, but don’t allow them to undermine your major health goals.

If you feel you simply must eat to relieve stress, munch on some chicken leftovers, or, better yet, go for nature’s best finger foods: apples, cherry tomatoes, celery, carrots, or sweet peppers cut into wedges.