Hello 100 Down Club readers! Here’s to wishing you all good health, lots of love and support from others around you, and greater prosperity for 2020 and beyond.
If you gained weight during the holidays, it’s ok, and you’re not alone. I did, too, and most people did. The holidays are a time of indulgence, and that food is so damn good! Everything should be in moderation, including moderation. But now that it’s over, just get up, dust off, and move on.
There’s a good chance you want to drop some of that weight in the new year, and many people are right there with you. Whatever your goal is, and no matter how close to or far away you are from your goal, no matter how many times you fall down and try again; all of us at 100 Down Club are rooting for you and wishing you the best. What is important is to keep trying.
Here are a few tips for the new year, for better health. You probably already know them. But they are good refreshers. And, they are all things that I need periodic reminders on as much as anyone else:
(1) Eat your food slowly, and savor it. This will help you feel satiated with less food. Stop when you feel satisfied, but not yet full. Remember that by eating too fast, you don’t get to enjoy your food as much, and you will usually end up eating more. (I put this tip first because it is the thing I have the most trouble with.)
(2) Get plenty of physical activity, to the extent that you are able to. Exercise is great for much of what ails you. It alone might not burn all the weight off, but it can reduce your appetite and will help a great deal in keeping lost weight off. If it’s hard to get a long workout in, doing short spurts of physical activity several times a day is just as good – maybe even better. Don’t forget to stretch, to avoid injuries.
(3) Eat protein at every meal, and eat it first – this is a big point that is taught to people contemplating weight loss surgery, to help them lose weight for surgery. Eat fiber at every meal – it will help keep you full, it will be nutritious food, and your bottom will thank you. Go ahead and eat a moderate amount of fat, as well – it will help you stay full for much longer than if you eat low-fat meals. In fact, if you’re getting hungry again too soon after eating, you may need to add some more fat and/or protein. Eat starchy and sugary foods in small amounts, and eat them last.
(4) For many people, a regular spiritual practice can help a lot in dealing with life’s various challenges. Do what works for you in this regard.
On the latter note, if it helps you; here’s a thought for the day on gratitude, as giving thanks is an important theme in most spiritual traditions: “Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” – Oprah Winfrey
Thank you for reading. XO