Healthy Eating and Exercise for Wellness and Weight Control

Did you know that replacing overeating with healthy meals, decreased portion sizes, and exercise will improve your wellness and if done right will help you lose or maintain your weight. How unfair it is that some people are able to overeat without gaining weight. However, life would be boring if we were all the same. The fact is you may have to work harder than others to keep your figure or lose weight. Controlling what you put in your mouth and adding exercise will improve your health.

The traditional three square meals a day is not working for most because the food overflows from the plate. Portion sizes are too big. Reduce your portion sizes! If you are hungry in between meals, snack on nutritious foods. If that doesn't work for you, eat three meals with no snacks in between. IMO, eating eggs, potatoes, meat, and bread for breakfast is just too much. Remember, you do not need to clean your plate. Whether you eat it or throw it away, the end result is waste. When you overeat you are stretching your stomach and over time your body responds by needing more and more food. Before treating yourself to a sweet treat, think about how you will exercise to burn off those extra calories, sugars and fat. Finally, don't underestimate the power of water! While controversial, it makes sense - water will help you feel full. I have provided tips below that helped me to lose the 60 pounds of weight I put on with both of my pregnancies. As with any change implementation, motivation and commitment are key. Set goals and reward yourself!

Eating healthy food to improve your health. (page 2 entails fun exercise tips)
1. Limit your intake of red meat and bacon to three times per week.
2. Keep breakfast light. For example: Yogurt, bread with peanut butter, cereal with fruit or an omelet.
3. If you must have a large meal for dinner eat a light lunch, such as salad.
4. Sugar/carbohydrates turn into fat if you do not burn it off.
5. Fruits, vegetables, popcorn, and healthy trail mix are great healthy snacks. Celery is very low in calories and has no fat.
6. Track your intake - Count your calories and also be aware of carbohydrates and fat. This is a great site for discovering nutritional facts of foods and beverages. www.fitday.com/ Check out the differences in breads. A plain donut is actually better than a bagel.
7. Calculate how many calories you can consume in order to lose or maintain your weight.
8. Fiber and protein rich foods and snacks will make you feel full.
9. If you must get food fast, choose salad or low-fat sandwich/sub from subway and don't eat too fast!!
10. Alcohol and soft drinks have a lot of empty calories and as we all know, isn't good in excess - so watch it! Drink 1 glass of wine every other day. (I skipped this step while breastfeeding.) Drink water in place of soda.

Exercise will benefit your health and mental wellness.
1. Did you know you could exercise without even moving? Burn the fat while you work by doing isometrics at your desk or while watching TV.
2. The Nintendo Wii is great for exercising and having fun all at once. You won't even know you're working out...until tomorrow.
3. Walk, walk, walk. Park at the end of parking lots to gain additional steps.
4. Women are great at "saving steps" - don't. Instead of making a pile of things to take upstairs, take each up at different times.
5. Swimming, aerobics, biking, hiking, and running are great cardiovascular exercises.
6. Play with your kids. Whether it's wrestling around, doing the airplane, hide-n-seek or sports, everyone benefits and has fun.
7. While waiting in a long line, don't stop moving - do more isometrics or shift weight left to right.
8. Spend extra time targeting areas that need extra firming. For me, as for most women - abdominal, butt and thighs.
9. Don't forget to breathe properly. For example, when lifting weights exhale on exertion and inhale to complete the motion.
10. Saved the best for last - 'workout' with your partner, until you're both satisfied.

I wish you luck on your journey to a healthier, stronger you!!