You’ve most likely seen all the articles about weight loss, including those that explain how to count calories or what foods you should and should not eat. But if you are still struggling to lose weight, maybe you just need a better “strategic plan,” which is something you can do before you get that undesirable “wake-up call” from your doctor that your weight is affecting your health. .
Monte Morris received a wake-up call from his doctor, who diagnosed him as overweight, together with stage 2 hypertension. At just 38 years old with a 2-year-old daughter, Morris is a candidate for a heart attack.
According to Dr. Mike Roussell, nutritional advisor for Men’s Health Magazine, Morris put the strategic plan into action, using five key strategies for lasting success that can be applied effectively by anyone.
Make a decision to change
“I’ve never seen someone lose weight and keep it off unless they have an emotionally driven reason to change their life,” says Dr. Roussell. “Monte is no different. She has a little girl and a trip to the doctor broke the news that she had stage 2 hypertension (an advanced form of high blood pressure). Other than that, he just felt bad. Monte knows he cannot go on living like this and he makes a decision to change his lifestyle for good, not just for him but for his daughter as well.
Attack weight loss on multiple fronts
Small steps and changes to what you eat are important, but you need to rethink your entire lifestyle, imagining who you want to be, according to Roussell. “Monte started changing his eating habits and started working out. Adopting healthy habits like diet and exercise are a great way to gain weight loss momentum, ensuring you get better results, which will keep you motivated and doing more. Focus on a diet change or two and get active with your life. Monte didn’t even own a pair of running shoes when he started running and now he runs several miles a week. What kinds of activities do you like to do? It doesn’t matter what the activity is at first, just move around,” said Dr. Roussell.
Stop drinking your calories
After Monte made the decision to change his life and put his health first, he did a fast audit of his diet and realized that the simplest place for him to cut calories was beer. “The calories you consume in beer, wine, or sugary drinks (energy drinks, sodas, even sports drinks) are easy to reduce. Make sure nothing goes in your mouth that doesn’t support your weight loss goals while adding beneficial nutrients to your diet,” says Dr. Roussell.
Be a aware eater and a strategic snacker
Monte eschews fad diets that demonize certain food groups while glorifying others. Instead, she focuses on eating unprocessed foods and staying away from fast food joints. “Monte said he couldn’t say no to mid-meal hunger and would grab fast food, which is often a fast track to gaining weight. His strategy for correcting the behavior is to keep pistachio snacks in his truck and on his desk. Its flavorful crunch satisfies him while the protein, fiber, and healthy fats in it fill him up — and out of a drive-thru fast food meal,” explains Dr. Roussell.
Embrace what you love
“Monte loved chocolate, but he realized that candy bars would not help him lose weight. The solution is to make your own mix that contains chunks of dark chocolate along with pistachios and natural dried fruits, such as raisins. This strategy satisfies his cravings so he doesn’t feel deprived, but he also doesn’t consume too much sugar,” says Dr. Roussell.
Successful long-term weight loss takes time. It took Monte virtually a year to lose 48 pounds, but once she decided to make the change, she worked on it every day for those 365 days. Taking charge of his health has left him 10 pounds lighter than he was in highschool and with more energy and zest for life than ever before.
Dr. Roussell turns complex nutritional concepts into practical nutritional habits that her clients use to make sure permanent weight loss and long-term health. He holds a doctorate in nutrition from Pennsylvania State University. In addition to being an adjunct assistant professor at Pennsylvania State University, Dr. Roussell serves on the Advisory Boards for Men’s Health and SHAPE magazines and LIVESTRONG.com. She is an author and has been named one of the Top 100 Most Influential People in Health & Wellness.
Article provided by BPT
