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Winning at the losing game
By Barbara Griggs Pratt
HONESDALE — Spring is finally here. On the first
warm day, you dig deep in the bottom of the drawer and pull out
a pair of shorts. With anticipation, you put them on and head outside.
One brief stop at the mirror and uh-oh…It doesn’t look quite the
way you expected it to.
In case the above scenario sounds familiar, now
is a great time to shed some winter pounds by getting more exercise
and making some basic changes in eating habits.
Even a few consistent changes in habits can make
a big impact on overall health. Here are some quick suggestions
to get you started off right:
- Exercise! Take advantage of the warmer weather
and find a workout or activity that you enjoy. Exercise is essential
for weight control and a healthy heart. Start small, but try to
work up to 30 minutes a day of activity. Exercise burns calories,
regulates your appetite better, relieves stress and improves bone
strength, blood pressure and cholesterol levels. Make exercise
a part of your regular routine. The strongest predictor of sustained
weight loss is regular exercise.
- Eat more fruits and vegetables, which generally
have fewer calories and more nutrients than other foods.
- Increase the amount of fiber in your diet
by choosing whole grains, beans and plant foods. High-fiber foods
help you feel full and keep your digestive system running smoothly.
- Drink more water. Drink a glass of water or
other calorie-free beverage before meals. It will fill your stomach,
making it much less likely that you’ll overeat or have seconds.
As the weather gets warmer, fluids become extra important.
- Choose several lower fat or non-fat versions
of foods you routinely use (such as milk, salad dressing, mayonnaise
or crackers). Long-term use of low-fat substitutes can have a
substantial impact on your health and weight.
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