You are on your way toward achieving your weight loss and health improvement goals! Do you feel better? Do you notice that you are moving better? It is not a dramatic change yet, but you are definitely on your way.
Be sure you have read the first three articles in this series:
Simple steps to kick off your weight loss plans- Getting started- http://www.allvoices.com/contributed-new
Simple steps to kick off your weight loss plans - Simple changes to your daily routine- http://www.allvoices.com/contributed-new
Simple steps to kick off your weight loss plans - Fluid intake, calorie counting and exercise- http://www.allvoices.com/contributed-new
A Visit to the Doctor
It is time to schedule a visit with your doctor. You will need a general health checkup. You have already written down two questions: 1- How much should my daily fluid intake be? 2- How many calories should I take in daily?
You will also need to ask your doctor the following questions:
And here is the big question:
Adding Time for Exercise
You have been doing a great job with enhancing your daily routing and turning daily activities into strengthening exercises. Now it is time to find a way to schedule your first walking time. You will need to walk for 5-10 minutes daily. You can do it early, mid-day or in the evening. The important thing here is simply that you do it consistently and all at one time. A really simple suggestion would be to park your car five minutes from home. After your park, get out of the car, walk home and walk back to the car. Another option is to go to the grocery store and simply walk around the outside aisle for 5-10 minutes. Take note that the fruits/vegetables, milk and whole foods are located around the perimeter of the store. You are less likely to see foods that make you want to snack if you stick to the outer edge. Sound silly? Maybe it does. But you are working toward your ultimate goal and you have to fit it in wherever you can. Another objective with this plan is to find ways to get healthy without having to spend a lot of money.
You will want to increase this time according to your doctor’s recommendation and work toward 30 minutes per day. You can walk inside or outside. The important factor is simply to walk and walk every day. You will begin to notice that it becomes easier and easier. As it becomes easier, simply add a minute or two to your walking time. Congratulations! You are on your way to a healthier and more energetic you!
Eliminating More Calories
Now it is time to really take a look at what you are eating. Start cutting back your portion sizes. It doesn’t have to be extreme, but it all adds up. Also strive toward eating five to six times per day instead of three. Be sure these meals are smaller than the original three standard meals you started eating.
Start looking at everything you eat during each meal. Are the foods you are eating healthy? Are there places you can start substitution healthy foods for unhealthy foods? Remember that burger and fries? You eliminated eating half the fries and added all the vegetables that were available. Now, try to see if the restaurant offers other choices aside from fries. They may offer fruit options. It will be a challenge at first. Maybe do it every other time instead of all at once. But see what options are at your disposal. You can also take off the top bun, cut your burger in half and fold it over. You are still getting all of the protein and micronutrient-containing vegetables; you are just cutting out a huge chunk of unnecessary carbohydrates.
In the next article, we will discuss nutritional content in the foods you are eating.
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