Use low fat milk. When you use low fat milk, you will still get the nutritious benefits of milk, but without all the fat grams. Try substituting skim, 1%, or soy milk in your cereal, coffee, and cooking.
Resist your cravings. It is often very difficult not to give in to your cravings. Instead of giving into a craving, try to distract yourself or do something to keep you occupied. You might find that brushing your teeth may help you resist. You may also consider engaging in an activity that will take your mind off of food. Think about weeding the garden or cleaning the bathroom.
Exercise is just about as important as nutrition. It may be a pain at first, but you will soon begin to see the results. Your weight loss, for instance, will be much faster. Exercise will also tone up the muscles under your skin, which in turn will help to prevent your skin from sagging once your excess weight begins to diminish. This is a topic that you should talk to your physician about, because this is a common occurrence for those who drop a lot of weight in a relatively short period of time. Sometimes, there is so much skin left hanging that a second surgery will be required. While the initial weight loss surgery face may be covered by insurance, follow-up surgery like this is generally uncovered, unless the sagging skin somehow causes functional problems.
You can usually find your favorite dishes in lower calorie versions. When you order pizza, request half cheese. When you go for an ice-cream cone, get frozen yogurt instead. This will help to keep your calorie intake down.
BMI Weight Status Below 19 Under Weight 19 – 24.9 Ideal BMI 25 – 29.9 Over weight 30 – 34.9 Obesity 35 – 39.9 Severe Obesity 40 – 49.9 Morbid Obesity 50 or above Super Obesity What Next?
Instead of concentrating on your ‘trouble spots’, look at your overall body shape – when you look at your outline in the mirror, what do you see? Take notice of things like whether you’re apple or pear shaped and how broad your shoulders are in relation to your hips. Once you are aware of what your shape is, you can wear clothes that balance your whole body.
A 2008 study of bariatric surgeons indicates they are suggesting anywhere from 60 grams of protein a day to as many as 105 grams of protein a day, depending upon the surgeon and the patient. At a minimum, that means we need about 20 grams per meal three times a day. Without falling back to protein bars, shakes or powders here are some quick meal suggestions that come in at 21 grams of protein and a volume of 1-cup or less food.
Consider color – dressing thinner doesn’t have to mean wearing black from head to toe. One of the most vital things you can do is dress in the one color which creates the illusion of sleeker silhouette and it doesn’t have to be black! If you do wear different colors, it may give you a much broader profile. Wearing the one color doesn’t mean you have to be boring – for some added sparkle you could add some bright accessories or have a funky handbag.