by Jeni Tackett, Registered Dietitian, Trinity Medical Center
Week 7 is here, and you may feel antsy to reach your goal. Remember that weight loss takes time, and you have to be patient. What is it with this society? Why does everything have to happen so quickly? There are commercials about diet pills, weight loss programs, and exercise equipment that will allow you to lose 5 pounds in a week or even more. Do you seriously believe this nonsense? If a magic pill or machine exists that makes weight loss easy then no one would be overweight, right?
Mississippi Valley Health News' nutrition blogger Jeni Tackett (left) and new fitness blogger Jen Foley (right) offer their insights and inspiration to help you keep your promises and get on the road to great health.
The truth is that seeing the results of a healthy lifestyle requires patience. You can’t say, “Well, that didn’t work!” after a few weeks because you didn’t give your new lifestyle a chance. Your body needs time to reshape based on your new way of living. Take a deep breath, don’t weigh yourself every day (or multiple times a day), and let the time pass while you make healthy choices.
You also need to be consistent. A common mistake is to eat very little during the week and then overeat on the weekends. Make sure that when you splurge you do not go overboard. Going out to eat on the weekend or having a dessert after dinner one night is fine, but having an extra 1000 calories in food and drinks on Saturday and Sunday will inhibit your weight loss.
Here are some tips to help you be consistent:
- Keep a food and exercise journal so that you can see exactly what you are eating and how often you are exercising. At the end of the week look back over your journal and circle “extra” calories such as desserts, alcoholic beverages, regular soda pop, chips, etc. These calories add up and if you are not losing weight you need to cut down on splurges.
- Eat breakfast every day. If you start your Saturday morning with no fuel then you will be overly hungry by lunch time. Eat every 3-4 hours every day so that you will avoid overeating.
- Bring healthy foods with you. When you are out running errands, on a road trip, or at work make sure that you have plenty of healthy choices such as fresh fruits and vegetables.
- If you overeat at a meal then really watch your portions and food choices at the next meal. For example, if you have pizza at work for lunch then for dinner have a big salad, lean protein such as fish or beans, and some fruit for dessert. Being consistent is all about balancing your calorie intake for the day so that you can still be in a calorie deficit and lose weight.
Approach healthy eating and exercise with consistency and patience. You will know that you have achieved a healthy lifestyle when exercising and eating healthy are the norm. When you miss a few workouts or eat a few too many splurge foods, you will desire getting back to normal and that is the definition of living a healthy lifestyle. Besides, we could all use a little patience…(Did I get that Guns and Roses’ song in your mind too?)
“How many a man has thrown up his hands at a time when a little more effort, a little more patience would have achieved success?”
~Elbert Hubbard
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Jeni Tackett is a registered dietitian at Trinity Medical Center and the Two Rivers YMCA. Jeni majored in Nutrition and Dietetics at East Carolina University in Greenville, North Caroline. She lives East Moline with her husband, Nathan and their two children, Noah and Lily and two dogs. Jack and Lola.For a listing of all of Jeni’s blog posts on MVHNews, click here. |
