This morning I weighed myself
and didn’t dread it. Why? At 50-something years old, I’ve been successful at
taking weight off, keeping it off and maintaining my fitness. And, in spite of
the fun and food of the holidays, I gained exactly one pound.
I didn’t keep the weight off by starving myself, not drinking and being a workout nut. I just kept some simple practices I’ve developed over the years. I’m sharing them in the hope that they might encourage and enlighten – and keep my own resolve strong!
Love yourself.
Unconditionally, right now, where you are, who you are, and how you look. Stand
naked in front of a full-length mirror and take in your beautiful body – bumps,
bulges, warts and all. Self-loathing has no place in your tool kit and can only
sabotage you. Look at yourself and love yourself. No exceptions.
Weigh yourself. Not hatefully
or self-punishingly, but mindfully. Accept where you are, but have a goal
weight that is reasonable and achievable. Weigh yourself daily or weekly,
whatever keeps you aware of your progress.
Move everyday. I did not say
exercise. Every January the gym is jammed with folks who want to lose those
holiday pounds (again) and start an exercise program. By March they are all
gone. Instead, embrace movement that you like; gardening, walking with a friend,
running, skating, swimming, yoga, dancing or whatever works for you.
Eat chocolate. There. I said
it. People wanting to lose weight frequently punish themselves and refrain from
all desserts and sweets. This degree of deprivation can only last so long until
natural cravings kick in and all resolve crumbles. Yes, refrain from donuts,
cookies, pie and ice cream (fat, salt and sugar bombs), but eat that dark
chocolate truffle and savor it.
Learn how to cook vegetables.
And I don’t mean frozen peas boiled in water. Experiment with herbs, oils, cheeses
and nuts. How about roasted asparagus with basting oil, pepper and sea salt? Or
fresh green beans with butter, fresh dill and almond slivers? The proper seasoning
and cooking method can make a hum-drum vegetable into a treat.
Avoid the whites. White
sugar, flour, pasta and rice provide empty calories and spike blood sugar
– this leads to cravings, binging and ultimately more pounds. Cut out
sugar and substitute whole-wheat products for white. You’ll feel fuller and eat
less.
Lift weights. I hate lifting
weights, but notice that the women at the gym who are slim and sexy lift
weights. Strength training is the secret weapon in a thin girl’s arsenal.
Muscle burns energy (calories) and shapes a body beautifully. Start out slow
and moderately and build up to 2 - 3x a week. And don’t worry, unless you’re a
body builder you won’t bulk up.
Dress beautifully. Whether or
not you’re near your goal weight, dress as though you like yourself. Choose
clothes that are neither too loose nor too tight - clothes that enhance your
curves or height – whatever makes you unique. The better you dress, the better
you’ll feel about your body.
Get a buddy. Enlist the aid
of a spouse or friend to encourage you in making better choices. Walk with
them, share your goals, cheer each other on and win together. Most communities
have running, hiking and walking clubs. Find one and join with others who are
like-minded.
Embrace moderation. Do
nothing today that you can’t see continuing for a lifetime. Fitness and good
nutrition need to be slowly incorporated one-day-at-a-time into a healthy
lifestyle. Fad diets and harsh workout regimes don’t work for anyone. Right
now, make one or two simple, achievable goals. In the months and years to come,
build on that.
I hope these tips inspire and show that fitness and good health belong to everyone – even you!
