I'm taking a change in pace so that I can help everyone be, well... healthy, happy, and beautiful.
How to be Healthy:
First, answer these questions. Are you 18 years or older? Does your BMI (Body Mass Index) fall in a healthy range for your age and body type? Are you unhappy with your weight or trying to maintain it? What do you eat on a typical, daily basis? How MUCH do you eat on a typical, daily basis? How often and how hard do you exercise? And finally, are you friends with your body?
Now, I'm not here to tell you about the health risks of being under or over weight. Just let it be known that there are many. I just hope you can take all that you already know, and finally gain the determination to do something about it. So pull out the measuring tape and get ready to set some long-term goals. But first, the facts.
If you are under 18 years old, then you should not be on any kind of diet unless specifically directed by your doctor.
If your BMI is good, then hey good for you! If not, well then keep reading. If you have a low BMI, this is not healthier than having a normal BMI. So please talk to your doctor.
You should be following the ChooseMyPlate proportions. Half of your (small) plate should be colorful fruits and vegetables. Make at least half of your grains Whole Grain (not multigrain which isn't the same thing). Try more lean meats and lentils to get that protein. Try gradually lowering the percentage of your milk until you reach either 1% or fat-free. Switching to a lower percent too soon will make it taste watery and unpleasant. Also, I've personally found that fat-free milk stays fresh longer. Children should be drinking whole milk.
You should try to get in moderate exercise 20-30 minutes a day if you are trying to maintain your weight, and up to 5 hours a week if you are trying to lose weight. The good news is: you can do it in allotments of 10mins and get the activity you need through simple, fun, and rewarding activities.
-- Try briskly walking to school/work/the store
-- Join a fitness activity: dance class/zumba club/gym membership/swim team
-- Do gardening (yes, those weeds you've been meaning to pull will count as exercise)
-- Do some deep cleaning to music (Spotify offers thousands of songs for free)
-- Ride your bike to that new place that opened up: library/park/gym/store/mountain trail
And if you feel too lazy to leave the house try these:
- -- Do toe-ups, squats, or lightly jogging in place while reading (just don't do this at bedtime because it can mess up your sleeping schedule)
- -- Exercising first thing in the morning is a rumored to help boost your metabolism
- -- Try taking the stairs 2 at a time, up AND down.
- -- Stand more, sit less
- -- Do a couple jumping jacks whenever you have a few seconds (buffering video/website, commercial, waiting for the shower to heat up, waiting for your food to finish, and whatever else you can think of)
- --Drop the sugar, raise the healthy. Stop all consumption of Soda and sugary drinks; drink more water and milk. Forget the low carb diet; cut out the sugar! Consume less Sodium; Stuff yourself with Fruits and Vegetables which are sodium free and healthy!
- -- Finally, portion control. I love portion control! If I haven't exercised in a week and I want something unhealthy - say some cake- then I have no shame in eating a nice piece because I've been eating small all week. However, most people hate portion control because they don't feel satisfied. Now this is my question. When was the last time you heard your stomach ACTUALLY growl? You will never feel satisfied if you cannot feel natural hunger. This is because overeating tends to override the body's normal eating hormones. Once you get back to the basics, your body will tell you when and when not to eat. You may be surprised at how little you really need to eat everyday. Don't eat if you aren't hungry; drink some water and go exercise. Exercise also helps to reduce your appetite.
Avoiding dieting. All the weight you lose with diets is likely to be gained right back once you go off the diet, and you're likely to weigh more than you did before the diet. Plus, diets don't last forever. There's a reason the word "die" is in diet.
So the best thing to do is set some realistic goals. Are you going to fit that supermodel swimsuit by next week? Probably not. Losing too much weight, too soon, is actually dangerous. But working to lose about 5 pounds a week is pretty healthy. But remember, you want to lose fat, not weight! So, forget the scale for awhile. Stop asking everyone one how you look. Just remember, this is your goal to become healthy and the results take time.
My last question for you was this, "Are you friends with your body?" A positive attitude can go a long way. Think to yourself words of encouragement. YOU CAN DO THIS! :) One mom of four recently wrote,
"Well, I have focused negatively on my body for a long time. I have felt like I am in a constant battle with it. Me verses my body. The other day I started thinking of my body being my friend. A friend who is weak and needs some help. I am spending time with my body by exercising, rather than exercising as a way of retaliating against it. I have made my body into my own imaginary friend, and it has helped me work out more often, longer and harder. It's a weird concept, but it's helping me."
