Lifestyle
Focus on "The Tools" of Weight Loss
By
Feb 21, 2010 - 7:14:00 AM

(HealthNewsDigest.com) - Let's focus on "The Tools" of weight loss instead of our weight, that is! And let's Focus on the Tools instead of the scale, as well. I believe and I have seen, that once we have set our goals, we set ourselves up for success by focusing on what will help us reach them, instead of the slow moving scale. We can set ourselves up for success by applying behaviors that I coined "The Tools". The "Tools" are my lifetime guidelines and mottos, which I suggest to my clients and use myself for weight management. One reason these tools work is that they feed our body and brain with consistent fuel, setting us up for healthier, consistent eating along with less calories. The tools also offer motivational mottos to keep going thru those tricky moments.

This week we'll take a brief look at just a few of my tools. All my tools are in my book of course in the chapter titled "The Tools" (What else?), and now I have just developed a new screensaver, which gives rotating flashing tools in a background of beautifully photographed salads. There's even a small monthly calendar with the date highlighted included. Scroll down for more info.

Now, I don't suggest we apply all the tools all the time, and some tools work better for some of us than others. Just remember, there's no such thing as perfection, and I definitely don't recommend restriction!

The Tools:
Start Early. Let's start early by eating breakfast. I always recommend that we eat something (no matter how small) within one hour of our waking up. Research has consistently shown that eating breakfast will help us to avoid cravings, help us think and help our health too! My saying is "we can't play catch-up"! Start early.

Eat Often. When we eat every 3-4 hours, our blood sugar levels remain steady which also helps us to avoid those sugar cravings and overeating especially at night. It's also healthier to eat often and I've seen over and over again how eating often with mini meals and mini snacks (snacks can be any real food that has some protein and carb, such as an apple with 1 ounce of string cheese!) can benefit us, leading us to feel more satisfied at the end of the day instead of wanting to eat the whole house.

Make it a Combo. Let's combine and eat different type of foods together (forget that famous non food combining diet). I always suggest that we eat like a diabetic patient by combining small amounts of protein with our carbohydrate foods. This will slow down the digestion and absorption of our food, which will supply us with steady energy and steady blood sugar levels. I am also suggesting that when we combine different colors, different textures and different tastes, we will be emotionally more satisfied too!

Go lean. When we eat foods that are low in fat or which are prepared using a low fat method on an everyday basis, we will immediately cut our caloric intake without eating less food! Of course, this means no fried, no sautéed, no sauces or dressings unless they are served on the side. Now, before you think that this means no fat, never, it does not! Let's just be choosy when and what, when we do eat a fatty meal, that is!

Measure Up. Let's weigh & measure as many foods as possible when we're at home. I can hear it now, "is she crazy"? Well, when we measure our foods such as breads, meats, potatoes etc., we keep our portions in-check. I do think that it is important to measure our starch foods in particular rather than not eat them. Then we can focus on the numbers, not the deprivation. Also, on my program, unlimited veggies are allowed if they are prepared without fat, because they make a great healthy filler food . This tool includes reading all labels, especially our treat foods (reading a label helps us to pick one that is the worthiest for its calories).

A Treat a Day! My favorite! When we give ourselves permission to have a treat a day, we remove the restrictive feeling of dieting that many of us get. I save my treat for night at the end of the day which I look forward to (a chocolate non fat frozen yogurt which I make a fuss over. I add toppings and I eat it from a special dish!). Of course, I bring home only single servings (another tool)!
These then, are just a few of my weight loss tools to set ourselves up for short and long-term weight management. They do require extra effort until they become a habit. When we focus on the steps (tools) that will lead us to our goal, rather than the problems reaching the goal, we help the change process. So, since small steps become big successes, which one shall we start with?

Follow me every Sunday on Twitter for a new tool from my program taken my book. AND brand new, my screensaver program "Focus on the Tools" is now available for PC users. Again, it features rotating flashing tools from my program with different healthy salads in the background. There's even a calendar that shows the month and date! Reinforce healthy eating habits and stay motivated to change while at your computer. Click here to go to my services page, for more info http://www.junefit.com/serviceshp.htm

June M. Lay M.S.
June Fit
Need some support getting started on weight loss program? Find a partner at Weight Loss Buddy (http://weightlossbuddy.com/) Don't forget, my book is now available as well, along with my screensaver program, and my weekly tips. I am with you all year long!

Junefit ranks top 10 at Google for "fitness tips" search out of millions of results!

Junefit is included in Google's top ranked women's health resources http://directory.google.com/Top/Health/Women's_Health/Resources/

June is Lifestyle Columnist at www.healthnewsdigest.com/news/index.shtml

(c) junefit 2010

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