Habits Against Obesity

Overweight and obesity – is it nature or nurture?  It is overwhelming for most folks to figure out how to fight the fat.  I was talking with Chad, a co-worker, yesterday about our personal battles against obesity.  We figured out it’s been a lifelong journey for both of us, and one that we expect to continue always.  Chad has been sharing some tips with his Dad who is waging a frustrating battle with the “bulge”.  We realized that our successful battles against obesity was really a series of very small steps.  It is the changing of habits, one at a time, that together produce a powerful result.  Chad and I both reached a point in life when the weight was gaining on us.  The habits and techniques we had used before were no longer working.  We had to learn something new.  The battle against obesity isn’t ONE diet or one simple solution.  When we talked about all of the things we’ve learned and changed in our lives, we saw what a lifetime journey this is.  Here are some of the new habits we’ve learned: 

First, the food thing:

First thing in the morning, sip a 16 oz. glass of water before breakfast.  This will hydrate your body and help you to avoid overeating for breakfast.

Sip 40 more oz. of water throughout the day – sometimes we eat when we are really thirsty 

Eat 5 – 7 servings of fruit and vegetables each day.  This will provide your body with critical nutrients and replace higher calorie junk foods.

Keep a fruit stand stocked with enticing fruits on the kitchen counter.  You’ll reach for that first instead of junk food.

At meals, drink water instead of soda, milk or juice.  Get your nutrition from your food.  Add lemon to your water if you like some flavor.

When eating out, cut your meal in half before you start eating.  Take half home for lunch or dinner the next day.  This helps save money too!

Choose whole grains instead of white, processed stuff.  It satisfies your body with less because of the nutients and fiber. 

After entertaining at home, donate leftover sweets to the snack table at work or to the neighborhood kids.  Everybody will love you for it!

Skip the white rolls served with restaurant dinners or burgers.  Eat just the meat or main meal.  It’s an easy way to cut calories and fat (remember the butter you put on that roll?)

After physical activity, fuel your body with some high quality protein, not sweets.  It will sustain your energy and blood sugar much more effectively.

If you have a busy schedule like I do, keep half of a protein bar with you always.  If you have a snack attack, you are prepared with decent fuel for your body.  Add a glass of water too.

Keep some minty gum in your car or purse.  Sometimes we want a taste in our mouth and use food when we really aren’t hungry.  A piece of minty gum can be satisfying, and freshen your breath at the same time! 

Next, the body thing:

Studies repeatedly show that people who get 8 hours of sleep a night are slimmer.  Chad and I have taken this to heart.  We have lots more energy.  A trick Chad learned: instead of watching TV until the wee hours of the night, get into bed at 10:30 and read.  Before you know it, you’re sleeping!

Get up early enough for your body to wake up and take time to eat some breakfast.  Every study shows breakfast eaters are slimmer.  Make yourself do it!  This one was hard for me, but I’ve mastered it.

Take a walk.  Add 20 – 30 minutes of walking to your day, even if you already exercise.  And, you don’t need to do it all at once.  It can be done in 3 intervals of 10 minutes each.  It’s the perfect brain break at work instead of coffee.

Do something to build more muscle strength.  The more muscle you have, the more calories you burn, even at rest. 

These are just a few ideas - there are SO many more.  But, choose just one thing.  Do it for a month until it becomes a new habit.  Then, choose another new idea that makes sense for you.  Do that for a month until it too becomes a habit.  If you do this each month you will have made 12 changes in a year, and 60 changes in five years!  Think about that – it’s huge!   Chad and I have been making changes, one at a time, for 25 years (me) and 10 years (Chad).  The cool thing is that we’ve been able to maintain our high school weight as a result of our continued efforts.  We are always learning and changing.  And, you can help your family members too.  If you have kids, you can help them learn habits against obesity beginning in childhood.  That’s a gift for their lifetime.  When people tell me I’m lucky because I’m “skinny” they’re wrong.  I’m not lucky – this is no accident.

“Ya don’t get somethin’ for nothin’”, and “if nothing changes, nothing changes”, so get started on a habit against obesity today.  You really can make a difference in your life!  If you are already on a journey, what has worked for you?  Chad and I would love some new tips….