Weight Loss, the Healthy Way

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Weight Loss, the Healthy Way

by Sharon Luscombe - Counsellor

Out of the Ashes Counselling Australia

Get healthy, lose weight and get fit! We hear these things all the time, but in the real world where most of us live, what does it really mean to be trim and healthy? Today let's look at few ways we can incorporate some healthy habits into our lives that will help us trim down and look and feel healthier.

FOOD, FOOD, FOOD......

Most people enjoy a good meal and even a treat every now and then. Food becomes an issue in our life when we over indulge and include foods that are not good for our bodies. It's important to remember that the food we eat, actually fuels our bodies. Like the old saying goes, "If we put the wrong fuel into a car it will break down, and it's the same with our bodies." How many people do you know, or are you one of those people, who are struggling with some health challenges, including obesity?

Changing the way we see food can bring about huge differences in our health. If we see food as something to indulge in, we'll end up with a lot of challenges, not only with our health but also our physical bodies, including mobility, energy, concentration etc. Rather, if we see food as fuel to give our bodies the energy we need to go about our daily lives and nourishment to sustain good health, our whole mindset will change for the better and the results will speak for themselves.

So how do we make the changes necessary for good health, vitality, stable moods, a great nights sleep, less sugar spikes, longevity, good concentration and steady energy through out the day? It all starts with us making up our minds. Do we want to stay the same or do we want to see changes? Or do we NEED to see changes because our health is spiraling?

1. Our mindset is powerful - Imagine how you want to be. What does that look like for you and how can you achieve that goal? Be realistic and don't start looking at other people. You need to be the best version of yourself, not someone else. Encourage yourself with little sticky notes around the house if you have to, reminding you of your goal and every time you see them, read it outload. Remember, the mind is a powerful thing!

2. Set realistic goals - In November 1981 George T Doran developed a goal setting tool with the acronym S.M.A.R.T.

   * Specific – What do you want to achieve?

   * Measurable – How will you monitor the goal to see how you’re progressing?

   * Attainable/Achievable - Is you goal able to be met? What do you need to reach this goal?

   * Realistic – Can you reach this goal with the resources you have? 

   * Time Bound – What is the timeline for reaching your goal?

    Think about you goal, is it 5kgs, 10kgs, 50kgs that you want to lose, along with strengthening and toning your body? Now break that goal down into smaller goals that are achievable. By doing this, when you reach that first smaller goal, you are encouraged to continue to the next smaller goal and finally to your ultimate goal. Not only is it exciting to see results, it encourages us to keep going!

3. Eat whole foods - Good sources of protein (fish like salmon, mullet, mackerel etc , beef, eggs, chicken, lamb, liver, chickpeas/lentils, whole Greek yoghurt, cheeses etc), vegetables, berries, lemons, herbs and spices, avocadoes, cold pressed extra virgin olive oil, cold pressed extra virgin coconut oil and whole fat dairy, will build up your muscle, help you lose weight, help keep your blood sugar levels more balanced, stop cravings and build up good health on the inside. It's important to stay away from take away foods, processed food, soft drinks, food colourings, sugar, bread, rice, pasta, vegetable oils (they're highly processed and dangerous to ingest), low fat foods and food additives. Most of your shopping should be done at a butcher, fish market and a local fruit shop, with the exception of buying your dairy. In regards to dairy, buy full fat dairy from a reputable company. Many dairy products are full of sugar so it's important to read your labels. Monitor your alcohol intake as there's a lot of energy/calories in alcohol and choose water as your main go to for a drink. Water flushes the body and hydrates which helps us run at full potential. Be purposeful in your choices when shopping and keep your goal in mind. Carbohydrates like bread, rice and pasta, are not an everyday food. They turn to sugar in your body and when that energy is not used, it turns to fat. Not the goal we're after!

4. Exercise - It's important to live an active life. What does that look like for you? Strength training, walking, surfing, running, golfing, going to the gym, bike riding, the list is endless. It's important to start off gradually, especially if you haven't exercised before or you're starting something new and always get a checkup and the green light from your GP. Exercise keeps our bodies strong and agile and the benefits are endless.

   
   

   By implementing small changes and gradually building ourselves up to where we'd like to be with our health, fitness and lifestyle, we'll gradually see the results we're after. Always remember, it's the weight that comes off gradually that stays off as we continue to take care of ourselves well.

   
   

Photo - Jon Flobrant

As always, don't do life alone.

If you need some support in making a weight loss goal or someone to talk to ,

call Out of The Ashes Counselling Australia and make an appointment today - PH:0431433690