- What is your daily calorie intake?
- How many steps are you averaging a day?
- How much did you weigh this morning?
- What did you have for breakfast?
- Are you writing down what you ate?
If you are not happy with the answers, don’t worry. I’m writing these blog posts because I’ve been there. I want to help you to succeed. Keep at it!
Take a good look
Take a good look at the picture in this post. That was me! Yup, back four years ago.
I had all sorts of problems.
- High cholesterol,
- borderline diabetes,
- quickly out of breath,
- knee problems,
- digestive problems,
- arthritis, and
- my curly hair went straight.
And that wasn’t all!
My family history has extensive heart failure and extensive cancers.
The fashion industry doesn’t really care what fat people look like. The clothes are drabby and baggy. I was wearing size 18+ or XL size clothes. I did my best but never looked as “smart” as thinner competitors for jobs. (Yes, the reality is that weight prejudice and ageism does exist.)
Once I lost the 70 lbs, my health and job prospects improved. Many of the health problems disappeared. My curls returned! Oh, and my wardrobe, nice stuff (I’ll share them along the way).
Eating your way to better health
As a healthy habit, it is good to start finding different (and better) foods to address your health issues.
For example …
To put it in a polite way, I have a fiber problem. I apparently need twice as much fiber than most people to keep my plumbing working. That is why I eat the breakfast I mentioned from last week. Full of seeds, nuts, and fruit. I also cut out most of white bread from my diet. I try to drink at least 8 glasses of water a day.
Pick a health problem to focus on. Start by changing your diet in the following ways:
- Cholesterol ~ Switch to using olive oil for cooking and balsamic vinegar for salads. Buy whole wheat bread instead of white bread.
- Diabetes ~ Cut down on sugars. Start with cream in your coffee. Choose fruit over dessert.
- Calcium ~ Add calcium rich items to your diet. Add Almonds (whole, chopped, butter).
I’m not a nutritionist. I did research over time on what would help me start healthy habits. You can do the same.
Google has LOTS of advice on diet changes by health issue. Look at national organizations for your health issue and diet suggestions. Then, of course, ask your doctor at your yearly physical.
Once you have some new food ideas, incorporate them into your meal plan. Start slow. See if you can change your breakfast (and still stay with your calorie distribution guideline).
Get more calories
If you have reached at least 5,000 steps a day, start adding that exercise to your diet app (myfitnesspal, fitbit, ihealth, noom). See how many calories you get to add to what you can eat per day!
Get Back In Shape To Do List
- Weigh In DAILY (recording the date/weight)
- Increase your steps every day by 250.
- Eat your meals within 12 hours.
- Drink 64 oz of water a day.
- Record what you eat.
- Know your meal-calorie guidelines
- Know what foods will heal health issues
- Healthy habits help you lose and maintain a good weight and health.
- A scale is just the provider of information to help you make healthier choices.
- Don’t just eat more calories; earn them!
- Flush out the bloat.
- Know your calorie boundaries.
- Consistency matters.
- Eat your way to better health
Welcome to the journey to better health! You can do it!