By Michelle Nollsch
Healthy Lifestyle Starts w/ Routine and Exercise
Well, it’s been six months since I retired from my long-term job of almost 27 years-I don’t regret my decision at all. The weight gain has been challenging, but I am learning to be creative in keeping active the entire day since I’ve become sedentary more often. My best time is in the mornings, but by mid-afternoon, my energy depletes, which the hot weather has not helped at all! Maintaining a healthy lifestyle can be tough!
I start my day usually with stretching and a walk. Autumn and cooler weather are on the way, and I can take frequent walks during the day! A daily routine has helped me tremendously, and I go to bed regularly every night. We are all different, but I would still like to share what has worked for me:
- Lifestyle, Not A Diet- It’s a way of life; not a quick fix
- Follow A Routine- Structure your life and your eating will follow
- Eat Small- Portion control is crucial in losing weight
- Learn To Leave Food On Your Plate- this avoids compulsive eating
- Never Feel Deprived- which encourages binge-eating
- Eat Slowly- enjoy your food & feel satisfied before eating too much
- Get Moving- Exercise is key to losing weight- 3-5 times a week
- Get Plenty of Rest- go to sleep same time every night to regulate metabolism
- Naps In Moderation- helps cells to rejuvenate and body to recharge
Healthy Lifestyle Eating and Metabolism
Depending on how fast you want to lose weight, there are two ways to set up your portions. I may not be using the correct verbiage from the book but it will be close. The photo I provided shows two “Slims” and one “Fatty” for the portions. The grilled chicken (one protein) and broccoli (one vegetable) are considered two “Slimming” foods and the pasta noodles are the “Fattening” food. I love that we are not denying ourselves food but portioning it accordingly.
Most fad diets suggest we stay clear of carbohydrates. I don’t agree with this suggestion and feel we need fuel for our bodies but in moderation. I am now 51 years old with many body changes. The book covers hormone balance, daily vitamins and so much more! I am still reading the book but love what I have discovered so far. I need a long-term way of eating that I can use anywhere.
I found this way of eating challenging but fun as I creatively plan my meals daily. I have caught myself a few times now wanting to add a second “Fattening” food but chose a better food choice in time. If you think about how a restaurant feeds us, you would be surprised how many “Fattening” foods we are given and we eat them without thinking twice about it. I like to call this new way of eating “Conscious Eating.”
Check out this next photo where you set up your plate with three “Slimming” foods and one “Fattening” food. I’m following this plan mostly, and according to the book, you will lose weight faster. The photo shows Shrimp and Beef (2 proteins) and Asparagus (1 vegetable), which equates to 3 “Slimming” foods. The “Fattening” food is a small piece of cheesy bread. The bread can be replaced with rice, potato, pasta, or a small dessert. If you were to eat at a restaurant, you would receive both and we would eat them without a second thought.
Balance, Moderation and Patience
I strive for balance in all areas of my life. In other words, progress NOT perfection. I keep going and never give up! My progress is slow but I’m not running a race. These are my goals in leading a healthy life even if it’s two steps forward and three back. Hold yourself accountable but be kind to yourself when you fall short.
That’s life, and we keep working at it, reminding ourselves to be gentle with ourselves when necessary. I rest when I need to, increase exercise when it calls for it, and have cheat meals once a week. The main thing is to get a personal plan and stick with it remaining open for changes when necessary. Remember to live life but in moderation in all aspects of your life.