Skinny For A Day Or Healthy And Fit For Life
added 01/31/11
by Mary Saucier Choate
Co-op Food and Nutrition Educator
Eating for health and fitness instead of dieting and starving for a skinny or “perfect” body weight. What a concept!
A healthy and fit body weight is the weight at which you have the strength and energy to do the things you want to do: a day hike on any mountain you choose, or playing with the kids or grandkids as long as you like. It means you are eating foods that support health: normal blood pressure and blood sugar levels, and good cholesterol numbers.
Fad diets that essentially starve you may actually get you to skinny, for a brief period, before your body revolts and you eat food again. Extreme diets can lead to extreme weight loss, and extremely quick weight regain. Skinny doesn’t equal healthy. Fitness depends on what we eat and our physical activity level. We all know skinny smokers or drinkers who may look thin, but their lungs, livers, or clogged arteries would tell a different story. For long-term health, aim for inner fitness.
The best way to be successful at any goal is to be as specific as you can about the small, positive steps you are actually going to take. Small, positive, measurable goals are the proven way to start and keep at a healthy eating lifestyle. The following ideas may help you to achieve some realistic, healthy goals instead of the “all or nothing” goals we usually set for ourselves and then fail at by the end of the month or week (or day!):
If you plan on eating more fruits, vegetables, and whole grains, write them on your grocery list at the beginning of the week so you will remember to buy them. Pack or at least plan your lunch the night before work so you will have the fruits and veggies ready to go with you.
It takes attention to start a good habit, and once it’s a habit, it will be easier to keep the momentum going.
Instead of saying: “I want to lose 20 pounds this month!” Try this more realistic goal that is more likely to result in slower, sustainable weight loss: “This month I will eat two cups fruit and two and a half cups vegetables every day”. People who eat lots of fruits and vegetables tend to be at a healthier body weight than those who don’t.
Instead of saying: “I will exercise more.” Try setting a clear, do-able goal, starting wherever you are at now and increasing it a little each week: “I will start walking for 15 minutes three times per week.” If you plan to walk several times a week, schedule an appointment with yourself and check it off when you’ve done it.
Instead of: “I will never eat sweets.” Try: “I will limit my sweets and junk foods to less than 100 calories a day.”
That’s 2 small cookies or an 8-ounce regular soda.
Remember, quick weight loss equals quick weight regain; slow, sustainable goals leads to lasting weight change.
