The first of my non-edible tips for winning your biggest loser contest is to GET MOTIVATED because you are in danger! An article published in the New England Journal of Medicine in 2009 said that for every 40 pounds overweight you increase your risk for: Heart Attack by 360%, Cancer by 80%, Type II Diabetes by 2000%, Hypertension by 260%, Dying by 110%.
MONITOR. Buy a scale and weigh yourself weekly; same time, same day. Think about this, what would happen if you continued to drive your car after the hot engine indicator came on? Disaster right?
This is “your” biggest loser contest because ultimately you have to live in that body. Outside of your health, other things might motivate you such as family, community or philanthropy. All of which will suffer when you lose your health.
GET EDUCATED! If your understanding of nutrition comes from the food commercials on TV you are in trouble. Eating a refined grain fortified cereal is really not the best strategy for lowering any of your high indicators. Food companies are in business to make a profit for the shareholders and just because certain marketing techniques are legal, it doesn’t make them ethical. Learn how to read labels!
You’ve heard this one before, but SHOP WITH A LIST. Stock your refrigerator and pantry with wholesome food that will fuel and build your body. Clean out the high glycemic garbage that will drive your insulin pump crazy and shorten your life. Create an environment of health in your home.
PLAN your day and your meals. Planning is where many people screw up. They get stuck somewhere in the middle of the day where a convenience store or a vending machine are the only options to correct the low blood sugar and the cycle starts all over again.
Speaking of planning, plan to EAT BREAKFAST. A glass of orange juice or a bowl of sugar frosted flakes are poor choices for breakfast (or any meal). It tastes sweet but your glucose with take off like a rocket, then your pancreas will shoot it down and before you know it, you are craving something sweet all over again. A low glycemic breakfast will provide you with steady energy through the morning and not play havoc with your insulin pump. If you don’t know what low glycemic means then GET EDUCATED.
DRINK! Actually, drink water. Often times people mistake thirst for hunger. Next time you are hungry have a glass of water. A good rule of thumb is to drink eight 8oz glasses of water a day or half your body weight in ounces. Diet soda does not count. Coffee and tea aren’t that great for hydration either. If you can’t hack just plain water, try a flavor infuser like Crystal Light and use it half strength.
JOURNAL. Record everything you eat in a day and when you eat it. You might just be surprised by what you learn about yourself. After all, it is “your” biggest loser contest.
WATCH LESS TV! I know that’s where some of you will draw the line or begin weeping. According to the National Weight Control Registry successful weight-loss registrants watched less than 10 hours of TV a week. Not only that, they ATE BREAKFAST every day and EXERCISED. So get up and get moving! You can join a gym if you want, but you can also walk the dog, ride a bike, go dancing and find activities that involve motion.
Have I mentioned EXERCISE yet? Exercise is a poor weigh to lose weight but is great for keeping it off not to mention it’s vital for health and longevity. The best exercise on the planet is the one you will do. So turn off the TV and just do it!
Thinking of the TV again, you might consider removing the TV from your bedroom because a certain number hours of quality SLEEP is vital for good health and is thought to aid in weight loss. Create an environment of peace and repose so your body has the best opportunity to restore and heal itself. Sweet dreams!
Finally, HAVE FUN! An ancient text says that a merry heart doeth good, like a medicine. Give yourself permission to lighten up a little. Take your focus off all the seriousness (stress) that surrounds you and become aware the good that’s there for your enjoyment.
‘ see you around the neighborhood, you big loser.