The second facet of body brilliance is achieving and maintaining effective weight management. In the last decade or so, researchers have confirmed strong correlations between excess weight and the onset of disease.
Proper weight management is beneficial, not only in terms of avoiding disease but in having adequate energy for daily living. It also boosts self-esteem, which can affect job opportunities, social activities and so much more.
There’s no shortage of weight management advice in the stratosphere. Today, let’s look at three simple questions to consider with weight management.
What do you eat?
What do you eat?
What kinds of foods go in your mouth? Consider the quality of your foods—whole grain, raw/fresh, processed, preservatives. Reading food labels can be eye opening. But if it’s too overwhelming, simply ask yourself, “What kind of nutrition will this food offer my body?”
Fresh fruits, vegetables and whole grain products tend to make you feel full more quickly than refined foods with little fiber or volume. Protein and fat are important. Protein fuels muscle building and repair, which is needed during and after exercise. And fat helps with satiety, or satisfaction. Choose lean proteins and good fats like those found in nuts, when possible.
How much do you eat?
How much do you eat?
Pay attention. Write it down if you dare. Add up all meals, snacks, grazing before bed. And don’t forget drinks. Do you eat a plateful at lunch and dinner? What about second helpings? Do you eat out more than once a week? Keep in mind many restaurants serve portions that could nearly feed two adults.
Don’t forget to consider “How much do you drink?” Many people consume as much as 500 calories a day or more in beverages. That might be 25% or more of your suggested daily calorie intake! Drink water, lots of it. Start by drinking at least 64 ounces of water a day. Water helps move food through the GI tract, flushes toxins, rehydrates the body after exercise and helps you feel full - helping you with weight management. And it’s FREE!
How much do you move?
How much do you move?
Movement, activity, exercise. Call it what you will, it’s important to health and vital to weight management. Exercise helps keep muscles toned and increases metabolism. It’s good for the cardiovascular system and helps joints too. Set a goal to walk 60 minutes a day. If you can’t do this, then start where you can and gradually increase.
If you’re social and it fits your budget, a gym membership is great. Take spinning classes with a friend. Learn how to use free weights. If you don’t want to be seen by others, work out at home on a treadmill or bike. Listen to good music or watch a TV program while you walk. Try boxing. Buy a new pair of sneakers or a new exercise outfit to make moving more fun or enticing.
Move your body. Find something you enjoy. Ride a bike. Swim at a local pool. Join a hiking club. Take tennis lessons. Try yoga. Do something! Any improvement will take you closer to effective weight management!
Other stepping-stones to successful weight management.
Other Stepping Stones to Successful Weight Management
Keep these in mind:
- Calories are the amount of energy a food or beverage contains. To lose weight, you need to consume fewer calories than you burn.
- Support yields success. Get friends and family onboard with your weight management goals. Share your successes or challenges with them. Find an exercise partner.
- Lasting, effective weight loss takes time. Don’t try to lose too much too soon.
- Eating smaller meals more frequently works if you choose nutritious foods and control portion sizes.
- Don’t eliminate favorite foods/snacks. Banishing sweet treats activates the brain’s stress system, making you want them even more. “Learn… to balance your diet without depriving yourself,” says Lisa Dorfman, R.D., director of sports nutrition and performance for UHealth at the University of Miami.
- You can overcome genetics. A 2009 Finnish study of same-sex identical twins showed that the twin who exercised more had as much as 50% less belly fat than the twin that didn’t exercise.
- Eat in the kitchen not in front of the TV.
Meal Replacement Shakes
Meal replacement shakes can also provide effective support to weight management and core health. Control your calories with a delicious, nutritious drink for one or two meals a day. Then eat a balanced, healthful dinner. NSP offers three protein powders that provide excellent nutrition along with needed nutrients.
SmartMeal
A SmartMeal nutritional shake mix provides 15 grams of protein per serving (from soy, pea and golden chlorella), omega-3 fatty acids and 35% or more of the Daily Value of 18 vitamins and minerals. All at 130–140 calories per serving. In vanilla, chocolate and chai.
Love and Peas
This vegan-certified protein drink powder comes from split yellow peas, bean powders and bean flakes. It provides 20 grams of vegetable protein per serving along with 75% of the Daily Value of 18 vitamins and minerals. 180 calories per serving. Vanilla.
Nutri-Burn®
Nutri-Burn protein powder supports metabolism and lean muscle mass. It provides 25 grams of lactose-free whey protein per serving along with 60% or more of the Daily Value of 14 vitamins and minerals. Also features CLA, l-carnitine and green tea extract for overall weight management support. And it tastes delicious! In chocolate and vanilla.
|
...................................................................................................................................... |
 |
JumpStart packs make it easy to start finding your Brilliant Body.
They combine great-tasting meal replacement drinks with nutritional
products for core health, energy and fitness.
Choose from three JumpStart programs containing nutrition products for core health and weight management.
JumpStart pack
details and options.
|