How do you go from obese to healthy?
How do you go from obese to healthy?
Starting Point: From Overweight to Healthy
Make one adjustment today.
Make a little adjustment if you're overweight and don't feel inspired to make a big one.
You're not the only one who feels this way. Obesity is at an all-time high, both as a percentage of the population and in terms of raw numbers. I used to be overweight (65 pounds bigger than I am now), and I know how bad it feels.
I'm also aware that when we're overweight, we frequently engage in denial. We believe it isn't an issue, that we aren't so unhealthy, or that we can address it later. Or, more likely, we make every effort to avoid thinking about it. But it's there if only in the back of our thoughts, making us feel awful about ourselves and our lives, and influencing everything we do.
If it were only a matter of body image, I'd advise you to learn to appreciate your body — and I believe you should. Forget about magazine cover models and beautiful people on TV and in movies. They're only there to sell us something, but the effect is that we have negative body views because we don't have rock-hard abs. Put that out of your mind. What concerns me about overweight friends and family members is their health – having a large stomach puts you at risk for heart disease, diabetes, and other problems.
It's rather frightening.
But where do you begin to become healthier and fitter? How do you break a variety of bad behaviors, such as overeating, eating fried, sugary, and fatty meals, drinking sodas and sweet coffee beverages, and being sedentary?
You make one adjustment. It's a little one.
For me, it began with quitting smoking (a significant shift), followed by taking up jogging (beginning with only 10 minutes) and gradually altering my diet.
One tiny adjustment leads to another, creating a success spiral. But you don't have to be concerned about the rest of the adjustments you'll make afterward.
To Begin, What Should You Change?
Almost any beneficial improvement would be a good place to start. It doesn't matter where you begin; what matters is that you begin.
However, if you need some suggestions, here are a few:
1. Increase your vegetable consumption. Today, go to the shop and get a basket of vegetables. Eat them raw as a snack (dip in hummus if you prefer, but avoid fatty sauces), steam them as a side dish for lunch and supper, purée them and use them in your favorite recipes, and start your meal with a salad. Start with one of these adjustments and gradually add additional vegetables each week. This is a simple modification that has a big impact: more fiber, vitamins, and minerals, and fewer calories mean a slimmer you.
2. Take a walk. It was the best exercise I've ever done. To begin, go for a 10-minute stroll. Take a walk with a buddy or your significant other and enjoy the discussion. Take in the beauty of nature. Try intervals once you've grown acclimated to walking: 3 minutes fast walking, 3 minutes conversational walking, 3 minutes fast walking, 3 minutes conversational walking, 3 minutes conversational walking, 3 minutes fast walking, 3 minutes conversational
3. Drink plenty of water. Soda, beer, smoothies, mochas, frappucinos, shakes, juice, and Gatorade are all high in calories. None of these are required. Get in the habit of drinking water, which is pleasant, tasty, and good for you.
4. Get rid of any unnecessary items. This is a rather radical adjustment, but it makes a significant impact. Throw out all of your junk food (chips, pastries, ice cream, cookies, prepared foods of any type, fried foods). Make a point of cleaning out your refrigerator and pantry. Instead, stock up on fruits, vegetables, nuts, and legumes, and experiment with novel taste combinations. You won't be tempted if the garbage isn't present.
What's the Best Way to Make That One Change?
You've chosen your one smidgeon of change... But where do you begin?
Simply take the first step. Nothing colossal or frightening. It's just a pretty simple one.
Make a list of your favorite vegetables, or schedule a trip to the grocery store (or a farmer's market) today. Alternatively, look for a dish or two that incorporates vegetables.
Make a plan to go for a stroll today or tomorrow. Talk to your partner about going for a stroll together. Prepare your walking shoes. Any of these actions will suffice; all you need to perform is one.
Fill a thermos with water and set it aside. Purchase a refillable water bottle. Remove all drinks from your refrigerator. Select one of these options.
Toss your unhealthy food in a rubbish bag.
Choose one and carry it out. Let's rejoice! (in your mind, not with a sweet treat). Carry on with another modest, simple step. Rejoice once more. Inform others of the adjustments you're making. Take another small step. Continue to rejoice.
You're on your way to being healthy.
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