Want to lose weight? You Can! One Bite At A Time.

It's January.  It's a new year.  It's time.

The fruitcake is gone.  The parties are over.  The decorations are stored away.  And, that waistband is tight - too tight...  It's January - time to get serious.

How much time and energy has gone into thinking: "I'll be GOOD today!  I've just GOT to lose some weight, and to start eating better!"?  Some of us start every Monday off with the plan to eat right, be active and lose some weight.  January is like a month of Mondays - every day is the day we say we're going to REALLY start for sure this time.  And, like a racehorse, we dash out of the gate with fire and fury, ready to shed some pounds.  But, one birthday party or work event later, we're right back into those old habits we've developed over the years and just give up.

Been there, done that?  Gosh, most of my waking life was like this - imagining every day that THIS was THE DAY when I would transform my food world and slim down.  But, one bite later, one stress later, one lunch later, my dreams vanished until the next morning.  Life was a long string of self-judgement and disappointment.  Until...

Until I realized that there is no one super-charged event that transforms our health and wellness.  We make this transformation slowly, and literally One Bite At A Time.  It's One Bite At A Time - with no self-judgement, no remorse, and no flashy spectacle of miraculous wellness.  It is the only way to make the lifestyle change that will keep the weight off, once and for all.

How do you do this?  It's making the conscious choice to stop the self-hatred, self-judgement and diet mode weight loss efforts.  

Try this instead:

1.  Figure out what "fun food" you LOVE to eat and don't want to give up.  You can fit these things in and STILL be health.  It's that word moderation.

2.  Figure out what you LOVE to eat that is a fruit, vegetable, whole grain, low-fat or fat-free dairy or dairy substitute and lean protein source.  Try to put these "clean foods" into every meal for health, wellness, low energy-density and volume.  These foods help you to stay full longer, and have the biggest volume per serving - so you can eat A LOT and stay satisfied.  

3.  Figure out if you are going to prepare your own foods.  If so, shop, cook and carry these meals with you when you are out in the world.  Carry a lunch box or cooler.  Or, if you are going to eat out, think ahead about what restaurant and meal types will work for you.  Words like crispy, smothered, au gratin, fried, creamy, slathered, etc.  are indications of "high octane" food choices - be wary of them.

4.  Figure out if you are going to prepare your own meals at home or bring prepped foods in.  Think, plan, then go forth with the plan.

5.  Learn what a serving size is.  I used to think that a serving size was whatever I ate. That was MY serving.  Right?  Nope - a serving size is 3-4 oz. of lean protein, 4 oz of fresh fruit, 1/2 cup of vegetables or 1 cup of leafy greans, etc.  So a heaping plate of pasta is, sorry, more than 1 serving.  A big bagel is your entire day of grains.  Uh-oh.  What will you do?  Go back to 1. and 2. on this list.  What do you want to keep in your meal plan and what are okay modifying?  I've modified bagels right out for this very reason.  

6.  It's YOUR CHOICE.  You choose WHAT you eat, WHY you eat, WHEN you eat, HOW MUCH you eat, and WHERE you eat.  That's a lot of ownership.  We can say yes to fruit.  Carry a bag of little apples in the trunk of your car so when you are hungry you always have a great little snack with you.  Stock your desk drawer with non-perishable snacks like oatmeal (whole grain) or dried seaweed.   

What will you say YES to?  

Need some help with this project?  Come and see me at Weight Watchers.  We're having a Grand Opening Housewarming in El Cerrito Plaza's Weight Watchers on Saturday 1/14 from 3-5 pm.  You'll be amazed at how many of us take this project on One Bite At A Time.  

Does this slow and steady system work?  Yes it does.  I've maintained a 70+ weight loss for nearly 12 years, and I'm not alone.   

January is a time to restart.  You can do this - you can eat right and add in activity towards long-term wellness.  Remember, It's One Bite and One Step At A Time.