Happy New Year! What a great time of you to get focused on goal setting. Unfortunately 85% of all goals set on January 1st are broken in the 1st 30 days. The # 1 goal broken is weight loss and getting healthy. If weight loss is your 2012 goal do not become part of the 85%. Join me with the 15% . Try these 7 steps and victory will be imminent.
Here are 7 ways we’ve found that you can lose weight and get healthy for free.
The amount of sleep you get can have a huge impact on your weight. Your appetite is regulated by a hormone called Ghrelin. This hormone is affected when you don’t get enough sleep. If you are sleep deprived, not only will you feel tired, but you will feel hungry when in fact you’re not. A study out of Stanford University found that adults who slept only 5 hours a night had increased levels of Ghrelin by 15% and lowered levels of Leptin, your appetite surpressing hormone, by 15%. This means that if you are sleep deprived, you end up eating more than you need to which results in extra pounds on our body.
It isn’t an old wive’s tale that ‘breakfast is the most important meal of the day.’ In fact it’s true. When you go to bed your body goes into a temporary fast. When you wake up in the morning it needs to be broken out of that fast. By eating breakfast you feed your metabolism the energy it needs to carry your body throughout the day. We have found that by eating breakfast our appetite is more stable throughout the day. We are less likely to snack and binge which prevents us from putting on extra weight. If you are currently not eating breakfast, try something simple to start like banana and peanut butter, or oatmeal.
As impossible as it sounds, you should exercise every day. Now before you tell me your body can’t handle this or you don’t have time, listen to this. Being active does not always mean vigorously exercising. Make small changes to get more active. Take the stairs at work, walk after dinner for 30 minutes or at lunch if you can, or park your car far from the door when you go shopping. These types of things are a great way to compliment your usual workout routine. You should be exercising at minimum 3 days a week and these workouts should incorporate cardio, strength, and flexibiliy. If you would like to get started on a simple workout out routine that you can do from home.
Forget the rule of eating three meals a day. Instead, graze on healthy snacks an smaller meals throughout the day. Eating 5-6 smaller meals throughout the day keeps a steady stream of energy available to your body. This not only boosts your metabolism but it also boosts your brain power. Keep healthy snacks such as fruits, veggies, nuts, and seeds, with you and eat smaller meals at meal times. Both my husband and I have been living this way for years and it has paid off.
Dehydration can trick your brain into thinking you’re hungry, so instead of reaching for water, you reach for whatever you can snack on. Water is free and calorie free so it is the best snack you can have. By swapping treats for water and then waiting 20 minutes to see if you are actually hungry is a great habit to get into. Everyone should be drinking 2-3 litres of water a day. Start carrying around a water bottle with you at all times to get you into the habit. Also refrain from buying juices and sodas. That way if you are feeling thirsty you will be more likely to fill a glass of water to refresh yourself.
Spices increase the flavour of food as well as increase satiety (feeling full). If you add spices to dishes to make them more enjoyable, you will be more likely to eat healthy meals. If your meals at home are boring and dull you are going to be tempted to get take out which isn’t good for your wallet or your waist. So, stock up on some spices and get cooking.
Whether you enjoy reading a good book, cooking, or boating, hobbies are great for weight management. If you can make yourself busy and occupied with a hobby, you will be less likely to think about food and snacking. So next time you feel the munchies coming on, go grab that book you have been wanting to read and dive into it instead of making your way to the kitchen.
Here is to a healthy and prosperous 2012! Be sure to try our new Metabolically nourishing product called “Progressive Lean” available in 2 weeks in our store.
Gez Agolli ND, PhD