Ten to Go: Stand up
to The Scale
We get discouraged when we visit The Scale and it gives us a number that we surely didn’t ask for.
We get discouraged because we don’t know, or don’t remember, that obesity is just as much a psychological as a physical problem. Weight loss affects self-esteem, body image, depression and health.
So don’t judge failure or success by pounds alone.
Take a systematic approach. It’s important to know and pay due diligence to your body-fat percentage, body-mass index and inches (as our friend Kathleen has done; check out her chart at right).
• Your body-fat percentage is the total mass of fat divided by total body mass.
• Your body-mass index measures your body fat based on height-to-weight ratio.
• Loss of inches is based off of your body composition, but is a result of fat reduction.
Once you’ve got these supporting numbers, ask yourself a simple question: How do I feel? If you’re feeling good and looking good, it’s got to be good!
Here are a few healthy eating tips to change up your old routine:
• Eat slower. It takes 20 minutes for your body to register fullness.
• Use smaller plates.
• Eat breakfast as often as possible.
• Plan your treats and snacks.
• Avoid distractions while eating.
• Eat water-filled foods (this will help you eat less).
• Snack on nuts (such as shelled pistachios).
• Up your fiber intake.
• Divide your plate and control your portions.
• Get your sleep.
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