All those fattening holidays are behind us (including a chocolate-covered Valentine’s Day), and bathing suit season is looming on the horizon. I have finally decided that I didn’t want to take weight-loss drugs for a temporary fix, and I’m getting sick of paying a sitter to watch my kids while I work out or go to program meetings. I’ve joined weight-loss programs in the past that ended up being quite costly, so I’m going to share ideas for how we can have just as much success on our own… for free!
1. Have a plan. If you have something planned, you’re less likely to head out the door or call the delivery person for a fast but often fattening meal. Start by Setting up a weekly meal plan online at My Meal Planner, www.mealsmatter.org. Simply type in meals and snacks, and then print out the plan with your shopping list. Using a system like this, it’s easy to make sure you’re getting in tons of fruits and veggies (and see where problem-eating areas may be!). Plan for times when you might be tempted to have a favorite standby like beef fried rice at a restaurant and instead, try to get excited about having something like poached salmon rolls wrapped in brown rice and dipped in low sodium soya sauce with ginger on the side.
2. Drink more water. It’s easy to forget to drink water during the day when you’re so busy, so put your drinks in your meal plan, and make sure you’re drinking a full glass of water with each meal and snack.
3. Eat one helping – no matter how good it is. It’s so tempting to grab another portion of something you really love, but having double portions leads to a ‘muffin top’ (you know, that flab that overlaps your jeans!).
4. Eat only when you are hungry. This can be hard when your kids leave uneaten food on their plates and you’re in the habit of snacking on their leftovers. Also, no matter what anyone says or tries to push on you, you can say no and don’t have to feel guilty or like you’re being mean. My kids try to sneak bites of treats in my mouth in the interest of sharing, but I just tell them, “Mommy’s not hungry right now, but thank you for sharing.”
5. Look for every opportunity to move. Instead of piling things on the steps to take upstairs in one trip, walk each item up individually. Some activities you can do as a family to have fun and get moving include iceskating, roller skating, bowling, chasing the kids around at a park, any sport, yoga and fitness DVDs.
6. Go on walking dates with each of your children, with your spouse and alone. You won’t even notice you’re exercising if you have company to chat with… or your iPod playing in your ear.
7. Realize that you can still have whatever you want to eat, just in moderation. You don’t have to deny yourself because you’re ‘on a diet’ because you are Not on a diet (this is a lifestyle change!). I say one or two bites of my favorite dessert are better than trying to say no over and over and then going home and pigging in a container of ice cream. Also, a couple of bites are better than none!
8. You may need to entirely put the brakes on some food items until you learn to control yourself, see #7. One idea is to sprinkle salt on a tempting food item so you won’t want to eat it.
9. Make small changes. If you normally get the naughty, calorie-laden mocha when you get coffee out, try it next time with skim milk and no whipped cream. Try your tacos without sour cream and ask for extra lettuce and tomatoes. Try your sub sandwich without mayo or cheese and substitute spicy mustard. Small changes do add up over time.
10. Keep healthy snacks with you at all times in your diaper bag or purse, in the car and at your desk. Baby carrots, sugar snap peas, fat-free yogurt, string cheese, light butter microwave popcorn and fibre-rich crackers are just a few great choices so you won’t be tempted to hit the vending machines or eat out. Pretty soon you’ll start craving more healthy snacks and less sugar.
Kerrie (www.thekerrieshow.com) is the mom of five, and would love to hear about your weight loss journey at This email address is being protected from spambots. You need JavaScript enabled to view it..
Calgary’s Child Magazine © 2024 Calgary’s Child
