Now that many of us have put on the Quarantine 15, summer is here and we are ready to shed off the pounds. Today, I am going to share some tips that will help you on your way. I’m Risa Morimoto your host where we chat about innovative and holistic ways to optimize our health and well-being as we age. Click on that little red button below that says subscribe on it with the little bell to ensure you get notified whenever new episodes are uploaded. You can also sign up for our email list to get news of our latest and upcoming programs at our website at www.thisismodernaging.com.
There is no getting around the fact that many of us are gaining weight…and it’s not a good sign for our overall health. Two thirds of Americans are considered overweight or obese. We have to get our better food in our systems, get stress out of our lives, and more physical activity in our daily routine. Food that is cheap tends to be less healthy and if it is easy, there’s a good chance it is highly processed. The problem is that most of us are looking to go cheap and easy as time and money squeeze us tighter and tighter these days. We want to create healthier habits so that when we do get triggered by the bag of chips, we know how to not succumb to this crispy, unstoppable addictive snack.
So what is your ideal weight? There are math calculations that one can do to find out what that magic number is but I prefer to recognize that we are all bio-individual –meaning we all have different body types, shapes and sizes. That we may be the same height but may have different ideal weights. Some of us have more muscle than fat, some more fat than muscle. Bigger boobs, smaller boobs, wider hips, smaller hips. We can do some intuitive thinking on what we believe our ideal weight is. That sweet spot where we feel good in our skin. Where we are able to move around without becoming out of breath. Weight is just one slice of the overall wellness pie. If you focus too much on weight, calorie counting and numbers, then other areas of your life are likely to suffer. Assess how you feel. Do you feel heavy and lethargic? Do you feel bloated? Create a goal to feel fit, energetic and self-confident.
That said, there are things that we can do to help create better habits that will help shed the pounds so that we are well on our way towards a healthier lifestyle. This is not about diets but changing our lifestyle. Diets are temporary and don’t work long terms. So we want to think about changing our lifestyle.
1. Drink more water. Replace juices and sodas with water. That includes diet drinks as well. The sugar in these drinks are filled with empty calories and those who drink sugary drinks have a tendency to eat more calories during the day. If you don’t like the taste of plain water, try infusing it with your favorite fruit. This works well with berries or citrus fruits like lemons or oranges. You can get one of those water bottles where they have a separate compartment for your fruit. Or buy one of the soda carbonating machines and have soda water with fruit. I
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2. Eat more whole foods. When you eat healthy fats, complex carbs and lean proteins, they provide the nutrition you need and the fullness you desire. Healthy fats include avocados, olive oil, and fish. Complex carbohydrates are essentially carbs that take longer to break down and haven’t been stripped of its nutritional value in order to give it a longer shelf life. Examples include whole grains like brown rice, whole wheat, or oats. And lean proteins like quinoa, beans, seeds and nuts, vegetables. Fiber from plants is something you should also make sure you get servings of. It helps you feel fuller longer so you are less likely to reach for those snacks right after a meal. Foods that are a good source of fiber? Try almonds, apples, avocadoes, brussel sprouts, seeds, eggplant, berries, and lots of others. And double bonus – eating good amounts of fiber supports gut health as well which is also super important when it comes to maintaining a healthy weight.
3. Crowd out. To get rid of all your unhealthy eating habits all at once is not realistic and it also sets you up for failure. But you can perhaps commit to adding one or two whole foods to your daily meals each day. Have an apple for a snack instead of the bag of popcorn. The more you choose to eat these healthy foods, the more you will start to crave them and naturally crowd out the other unhealthier choices.
4. Reduce additives. Some chemical compounds contribute to weight gain by affecting your body’s ability to metabolize fat, believe it or not. They are called endocrine disruptors. Some of the major ones you want to avoid are — BPA – it’s found in a lot of plastics and cans; Perfluorooctanoic acid – it’s that non-stick coating that is used on frying pans; pesticides found on a lot of non-organic foods; and phthalates which are chemicals found in plastic.
5. Manage your stress levels. Here’s the thing about stress – it’s kind of a double whammy. When you are stressed out, it actually triggers hormones in your body to go into fat storage mode where it becomes more efficient in storing fat. And then, on top of that, when you are stressed out, you are more likely to suffer from emotional eating – eating the fatty, sugary foods that bring immediate comfort. Ice cream anyone? We’ve all been there. So when our bodies are more drawn to high-calorie, high fat foods when we are stressed, our bodies are also more efficient at turning it into fat. Do what can you do? You need to find your thing – whether that is deep breathing, music, yoga, go for a walk, hard physical exercise, meditation. Find something that will help you destress.
6. Cook at home. Learning to cook at home is one of the kindest and best things you can do for yourself. You can control what you eat, how much you eat, how much salt and fat is in the food. We all like going to restaurants once in a while, but the reality is that the portions are likely bigger than you need and the salt, fat and sugar content is higher. So if you are looking to reach your ideal weight, then cook more at home. There are tons of recipes online or if you don’t cook, subscribe to a meal kit delivery company – we have partnered with Splendid Spoon which makes great bowls, soups and smoothies or Nutrition For Longevity – healthy balanced meals made from non-GMO, certified organic foods.
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7. Get enough sleep. This is a huge issue for millions of people. When you don’t get enough sleep it screws up your circadian rhythm which can increase inflammation in the body which then in turn can create conditions that lead to weight gain. When you are sleep deprived, your body produces more ghrelin, a hormone that will signal you to eat Ever get those midnight munchies? Yeah, you know what I’m talking about. Lack of proper sleep also raises cortisol levels which leaves fat around your midsection. Nice right? Some of things you can do to get to sleep? Go to bed at the same time every night. Don’t eat too close to bedtime. Turn off your electronics and don’t be looking at your phone right before going to bed. Meditate. Take a shower or bath to relax. Take melatonin or try CBD oil. I do a mixture of these things before heading off to bed each night.
8. Exercise. This should be obvious, but is not the obvious choice for everyone. Working out not only helps with weight loss, it also helps to relieve stress, and gives your metabolism a boost. Whatever it is, make sure you are getting in some sort of physical activity every single day. It can be a brisk walk, jog, dance, yoga, bike ride. Just move your body. It will be really hard for you to achieve your ideal body weight without doing some sort of exercise. And as we get older, it becomes even more critical. So make it a habit that you can’t live without. But if you are one who is not into regular exercise, don’t beat yourself up. Just start easy. Then make small incremental improvements – do 1% better every day. Just 1% and then before you know it, it becomes a part of your lifestyle.
9. Maintain a healthy mindset. If you dread any of the suggestions, it is going to be really hard for you to make any headway. It all starts in the mind. Find ways to get enjoyment out of even some of the suggestions. You are more likely to find success. Maybe have a friend or an accountability partner to do it with. The happier you are as you continue on this path towards healthy living, the more likely you will stick with it. You can also create a reward system. If you do 1 hour of exercise 4-5 times this week, then you can buy those favorite pair of shoes you have been eyeing. At a certain point, you are going to feel the rewards inside so you won’t seek them outside.
There you have it. 9 Ways to help you achieve your ideal weight. If you thought this video /article was helpful, please share it with your friends and family.