Realistic Weight-loss Goals

Many people sabotage their weight-loss efforts with unrealistic expectations. When deciding to lose weight, often times people expect to only LOSE weight during this process. Contrary to some popular television shows and commercials, this is not only unrealistic, but unsafe and harder to keep the weight off in the end.

 

Truthfully when losing weight, there are going to be times of plateaus and even small gains. This is perfectly normal, and it is important to note overall weight loss rather than dwelling on weight gain for one week. For example, if you are down 10 lbs. from the start and then gain 2 lbs. one week, you are still down 8 lbs.!! Think of the BIG picture. If you get upset and dwell on small weight gains, you will have a very difficult time accomplishing your weight-loss goal.

Plateaus and small gains happen for a number of reasons, it is important to be aware of these, but not use them as excuses. Sometimes the body just needs time to "catch up" with weight-loss to stay at bodily homeostasis. The time the last meal and/or drinks were the consumed along with the time of day the weight was taken play a major role. Underestimating caloric intake or overestimating exercise from the previous week or even the week before that is often times why weight was gained. Muscle is more dense than fat, and when a person is lower in weight, this can also make a difference.

Tips:
-Aim for 1-2 lbs. of weight-loss a week
-Don't compare your weight-loss with others (especially other genders or those with starting weights different than yours)
-Keep in mind the major goal is to be fit and healthy, not to have the lowest number on the scale, right?
-Don't get discouraged with plateaus or small gains

Kale Chips

Kale is a great source of fiber, calcium, and vitamins A, C, and K. Make these super easy Kale Chips as a healthier alternative to fried potao chips:

Ingredients:
-Kale
-Olive Oil
-Salt

Recipe:
-Rinse, pat dry, and rip stems off kale, making them into "bite-size" pieces
-Lightly coat olive oil on bottom of pan
-Add kale, and drizzle or spray olive oil over
-Top with salt
-Bake at 350° F for 15 minutes (or until crispy)
-Let cool and enjoy!

Tip:
-Save the stems for a stir fry

The elevator to success is broken...TAKE THE STAIRS

There are many was to burn calories during the day, even when you are unable to get your workout in. Doing little things throughout the day can really add up to a significant calorie burn. An extra 20-30 minutes of movement spread-out each day can lead to a 10 lb. weight-loss over a year! You may be familiar with some of these tips, but in order for them to be beneficial, you have to do them!!!

• Take the stairs instead of the elevator (if you need to go to a very high floor, get off the elevator 4-5 flights early and walk the rest)
• Park further away in parking lots (bonus, easier to find parking and it will probably be quicker!)
• Sit on a stability ball while watching tv or working at a desk (recent studies have shown you can burn up to 4 times more than sitting on a chair)
• Allow short breaks from the desk to walk around (bonus this will get you more focused and redirected)
• Walk to co-worker's desks instead of phone calls or e-mails
• Stand up and if possible walk around while on the phone
• Have "walking meetings" with co-workers or friends instead of just sitting down and talking
• Push mower instead of rider when possible
• Stretch or do calf raises while standing in line at the store
• Do jumping jacks or side steps during commercial breaks
• Do squats while waiting for something to heat up on the stove or in the microwave

Make some or all of these a part of your daily routine, and make up some of your own ideas to increase physical activity. Have fun!