Every grocery store has magazines highlighting healthy weight management suggestions. They come in all types of publications from Readers Digest to Family Circle. These magazines cover a wide range of topics from sound dietary principles to the latest fad diet.
If you’re like most people, you’ve tried numerous diets and weight loss plans. The net result is short term weight loss followed by weight gain which usually results in frustration. Frustration with the process! Additionally, you heap guilt and blame upon yourself for your lack of will power and discipline. This article is designed to empower you with several healthy weight management suggestions that will improve your overall health and wellness. Plus, it will have a direct impact on your aging process.
The Paradigm Shift
Of all the healthy weight management suggestions that I could give you, the first one centers on a paradigm shift in your thinking. Very few people will ever be successful in weight management if all they do is focus on dieting. Dieting is restrictive, negative, and self-defeating because it always sets you up for failure.
Instead, focus your diet on improving your health and wellness. Generally speaking, people who consistently focus on food selections that will improve their health and wellness experience weight loss. This leads to long term weight management. The paradigm shift is looking at food not for dieting purposes but for improving your health and wellness.
By changing your paradigm from “DIET” to “WELLNESS” you will look at your food choices in a completely different light. By shifting your focus from appearance to well-being, you’ll start to see the real connection between weight and health. True, long-term weight management comes when you have resolved to make the investment in your health.
Another healthy weight management suggestion would be to shift your goal. If you are overweight or obese, then your goal is not to become skinny. Let me repeat this so that there is no misunderstanding.
The 10% Solution!
If your goal isn’t to become skinny than what should it be? My suggestion would be “The 10% Solution!” It is a healthy weight management suggestion that is simple to understand and a reasonable goal to achieve.
The objective of “The 10% Solution” is to reduce your body weight by 10%. If you currently weight 300 pounds then your goal is to loose 30 pounds. If your current weight is 250 pounds then your goal is to loose 25 pounds. If you weigh 200 pounds then your goal is 20 pounds.
Simple but profound! Why? Because it will take you out of the health category you are currently in and move you into a better health category. If you are obese, then loosing 10% will move you to overweight. If you are overweight, then loosing 10% will move you into the average category. As you move into each new category, your health risks will decease and your overall health and wellness will increase.
The Secret to Weight Loss!
The next healthy weight management suggestion is found in the secret to weight loss. I’ve written a separate article for this but the following formula provides a brief review:
“Calories In” represents the calories you bring into your body through the foods you eat and the beverages you drink. “Calories Out” represents the calories your body burns up based on your metabolism and the activities you participate in. If the “Calories In” are less than the “Calories Out” then you will loss weight.
Our goal in the 10% solution is to lose 10% of our weight. The application of this formula becomes extremely powerful because it gives you three methods for losing your weight:
To make the 10% solution a reality we are going to use this formula to create a 500 calorie goal.
A 500 Calorie Goal!
The goal is not to live on 500 calories per day but to reduce your caloric intake by 500 calories per day. Right away most people begin to think in terms of denial. This healthy weight management suggestion is a lot easier than you think especially if you use Method 3. Let me highlight some simple but healthy weight management suggestions that can help you achieve this 500 calorie goal.
First, let’s reduce your caloric intake by:
Just a couple of these healthy weight management suggestions could quickly create your 500 calorie goal. But using the other part of the formula also helps. You could increase your caloric expenditure by:
Your Results Will Vary
By creating your 500 calorie goal through a combination of reducing your caloric intake and increasing your caloric expenditure you will be able to drive your weight loss program. Your results will vary because I don’t know if your weight has been stable or increasing over the last couple of months.
If your weight has been stable over the last 4 weeks, then you should see a one to two pound weight loss every week for the next couple of weeks. If you’ve gained 2 lbs over the last 4 weeks, then you should see a one to two pound weight loss every 2 to 3 weeks. Your results will be completely determined by your ability to utilize “The Secret to Weight Loss” formula.
Two additional healthy weight management suggestions can be found in my article, “Successful Weight Management Control Hinges on These Two Rules!” The first rule centers on water and making sure it’s your primary beverage. Pure water is critically important to your metabolism and numerous studies have tied it to weight loss.
The second rule is making sure that you don’t eat at least 2 hours prior to bedtime. I won’t go into all the details on why this is so important except to say this. It is the one rule that will consistently help you with long term weight management. Please read my article on why this is so important. What that said, I hope you enjoy your journey to better health as your paradigm changes from “DIET” to “WELLNESS!”
Until next time, may we both age youthfully!
P.S. I recommend the following articles to help you understand the keys that will empower you to properly manage your weight, slow your aging, and improve your overall wellness:
The information contained in this website and posted articles are for general information purposes only and never as a substitute for professional medical advice or medical exam. The information contained in this website and posted articles has not been evaluated by the Food and Drug Administration and should not be used to diagnose, treat, cure, or prevent any disease without the supervision of a qualified medical doctor.