"Picture" Yourself.....

Carry a picture of yourself in your mind...........slender, healthy, fit and content.  Carry that picture with you at all times and refer to it often.  Visualize yourself Becoming that slender, healthy, fit and content person as you go through each day successfully meeting challenges.  Studies show that the more you "imagine" personal success, the more likely you are to reach that personal success. 

Don't advertise to your friends and family that you are moving forward with your healthy eating and exercise plan, let them see for themselves through your accomplishments.  Becoming slender, healthy, fit and content is not a diet, it is a Lifestyle... today, and forever.

Have questions for me?  Simply click on the comments button after each posting and ask away!  I will respond within 24 hours!  Thank you for following "Managing Your Weight with Dr. Stacey Hilton-Davis.

Apples, Pears and YOU!

Remember that your body "shape" (God given - can't change it) puts you in a specific "risk category" for heart disease, diabetes and other diseases.  Those of you who carry your weight from the waist down are considered "pears", and fall into the lower risk category. Those of you who have the slender legs and carry your weight around the middle and up are considered "apples".  The good news for "apples" is that you have been blessed with great legs and you get to wear all the cool boots and short skirts - but the bad news is that being an "apple" puts you in the high risk category for heart disease and diabetes....all the more reason to be diligent about your daily, healthy meal plan.  The sun is out and it is a beautiful day, take a nice walk with a friend and share ideas about healthy eating and how to eliminate junk food from your diet. Life is short and fleeting....don't let a few extra pounds ruin your healthy tomorrow.....actually, isn't today tomorrow??

Perception

Life is stressful -  no matter how rich, beautiful, privileged or thin someone is - life, in and of itself, in all of its Glory, is stressful....there's no getting around it.  Stress is our body's reaction - both psychological and physical - to our perception of our environment, regardless of what our environment presents.  Everyone reacts differently (depending upon perception) to life's challenges (the environment).  Often times we hear people say that they tend to over eat, or eat the wrong things when they are "stressed".  If this is you - take a moment to realize that if you are alive, you are experiencing some degree of stress every moment.  It is natural to be stressed, but the degree and frequency of that stressful reaction needs to be closely measured, monitored and contemplated.  Take an honest look at your perception of your environment and analyze your stress management skills.  Are you using "negative" stress management skills (over eating, over drinking, over spending) to shield yourself from what you perceive as threat or pain?  Spend some time today looking deep inside YOU, take some notes, and remember that forward progress takes time, patience and education.  Stay tuned for my next post on ways to modify your stressful perception of life.

The "Fat Bucket"

If you need to lose weight (any amount), this means you are carrying what I call "A Fat Bucket".  Let's say you need to lose 10 pounds...this means you are carrying 35,000 calories around in your fat bucket (remember to lose one pound you need to burn off 3,500 calories and not replace them).  Go to www.caloriesperhour.com to do your math.  Keep track of how many calories you are burning at rest for 24 hours, how many calories you are burning with exercise, and how many calories you are taking in with food.  Once you do the math, you will be able to calculate how long it should take you to empty your "Fat Bucket"....then begin your plan to keep it empty.  An empty "Fat Bucket" means greater quality of life, and jeans that feel GREAT !!!!

Every "little bite" counts

Weight loss is an equation - you must, burn 3,500 calories (and not replace them) to lose one pound.  Very often women will tell me that no matter what they eat they cannot lose weight, and in fact, they continue to gain.  If this sounds like you, take this little test.  For the next 3 days enjoy your normal intake, pay attention to everything that you consume - every bite.  Write it down, Google the calorie count for each day and I think you will be surprised.  Calories are hidden (they do hide), and at times we eat without realizing we are popping something into our mouths.  When you add up your daily calorie intake and factor in how many calories you are burning with exercise, you may find that you are taking IN more than you are burning OFF....hence, your weight is either staying the same or you may even be gaining.  It is best for your heart, and entire body for that matter, to exercise everyday - but don't let a little exercise give you the excuse to not count your calories carefully.  If you are a 150 pound woman and you walk briskly for an hour, you are only burning about 150 to 200 calories - don't confuse exercise with weight loss.  Be true to yourself, take notes, carefully track your caloric intake, follow a healthy meal plan, and you will LOVE what you see in the mirror. Everyday presents a new challenge..... and aren't we so happy to be able to take on those challenges?!?

"Variety" is the Spice of Life

When planning your meals, be sure to include a variety of foods from all food groups.  You need carbs to digest your proteins, and you need some fat to keep your brain functioning.  Don't eliminate any food group from your meal plan.  Remember to eat all the colors of veggies. 

The holidays are approaching..........plan ahead !!  ATTACK the Holidays...don't let them sneak up and ATTACK you!  Find your inner strength and put it to work for you.

Life is about adapting, accepting and moving forward

I heard someone say yesterday (on the radio) that "happiness is over-rated, and all the stuff about striving for happiness is a bunch of bunk"......in some ways I agree.  Do you ever find yourself wondering "when will I finally be happy?", or "when such and such happens - then I'll be happy!"   A good friend said to me once "happiness isn't something you experience, it is something you remember"......  As life speeds by, so does our happiness.  Life is about adapting to the situation with which you are faced, accepting (or changing), and moving forward to the next challenge.  Don't waste precious time wondering where your happiness is hiding - it is right in front of you - you just don't recognize it. 

Tip for the day:  Walk outside in a safe area (or on your treadmill) for 10 minutes, followed by 10 minutes of Yoga.  Plan your entire meal plan for the day and stick to it.  Be introspective and true to yourself.  Give your family some room to be themselves - quit bugging them and you'll get their attention.  Be a good listener and people will listen back.