Weight Management Tips

Balancing both the calories your using and burning helps to keep you at your ideal weight. With a willing mind, losing weight can be made simple. When your body uses more calories than you eat, weight loss is more rapid. Calories are a measure of the energy in the food you eat and utilized when your body engages in physical activities. With that said your body requires a healthy diet and physical activity to control your weight.

TAKE ACTION!!!

Make a promise to eat well and move around more. Tell your friends and family about your decision to get extended support. Lose weight overtime slowly and remember that the less calories your intake and more calories you burn would aid in your weight maintenance journey.

TALK TO A DOCTOR!!!

If you need to loose excess weight, seeking a doctor's advise is important. Your doctor will explain your options along with any pre-existing medical conditions.

SET PRACTICAL GOALS!!!

Begin with small goals, like:

• I want to lose 2 pounds per week

• I will add 15 to 30 minutes of physical activities to my routine daily

• I will avoid overeating or unhealthy eating habits                                                     

 

KEEP A FOOD AND ACTIVITY DIARY

 
 Write down everything:

•  When/What/How you eat
• Your physical activity

KEEP MOVING!!!

In order to balance your intake with your output of calories used:

• Aim for 30 minutes per day, every week

• You can move in shorter periods throughout the day (Make a block around the office at least twice per day) 

• 10 minutes of walking burns at least 50 calories

COUNT YOUR CALORIES!!!

• Read your labels - There are nutrition facts and how much calories in everything on the labels

• Choose low fat or fat free versions of your favourite foods

• Drink more water

• When you eat out ask for the dressings or sauces on the side, so you can control your intake.

S.M.A.R.T. Goals

Lifestyle changes are often some of the most difficult things to incorporate in our daily lives. However, if we never make an effort, then things will never happen. When we realize that we have a particular problem or issue that requires changes in our current lifestyle the onus is on us to get up and make it happen.

Sometimes we require guidelines or strategic plans to help us along the way. S.M.A.R.T. Goals provides a guide that you can use to detail the information for your change and make it your goal.Using Specific, Measurable, Attainable, Realistic, and Time Oriented Goals to achieve it. 

Specific goals are those that are to the point and directed to what you want to achieve. So if your goal is to loose weight, pick up exercising, start a new hobby, improve your overall health, learn a new skill or any other personal interest, be specific about it.

Measurable goals are when you place deadlines and state how you intend to achieve your goals. Being measurable helps to place boundaries. So if you want to add exercise as your goal, keeping a daily log to track your steps, and timing your walks  to see your progress will be beneficial. 

Attainable goals will be what that makes it happen. Finding a structure will help to put things together and assist you in achieving your goals.

Make Realistic goals! Please do not try to hang your hat higher than your head can reach. Plan your your goal and do what you are certain that you can achieve within a specific time. 

Set a date to start and to finish your goal. Being Time Oriented helps because you have a set deadline to challenge yourself.  You can also plan certain times to level up and pace yourself while pursuing your goal.

SAMPLE of a S.M.A.R.T. Goal 

Specific------------- Walk for 30 minutes per day 5 times per week

Measurable-------- Time walks, log daily routines

Attainable---------- Find someone with to walk with

Realistic------------ Walk 5 to 10 minutes each day first 

                             thing in the morning

Time Oriented---- Reach to 30 minute sessions by the 

                             fourth week and walk for the full five 

                             days per week