Use the Buddy System
Remember the buddy system, where you had a partner to help you do something, keep
you in line, make sure you did what you were supposed to, or didn’t drown during free
swim at summer camp way back when. Studies have found that people with similar
weight loss goals who work together to lose weight and/or get fit stick with it longer
and have greater results. These teams lose more weight and inches, and spend more time
exercising than people who try to lose weight alone. Motivation and encouragement from
a partner, be it a spouse, neighbor, or friend keeps people on track with their weight loss
and fitness goals.
Getting started is easy, all you have to do is pick up the phone or strike up a conversation.
If you know a few people who want to start exercising and lose weight get the book
The Game On Diet by Krista Vernoff and Az Ferguson. It makes a game with rules
and points for weight loss and fitness goals of teams competing against each other. Try
making your own Biggest Loser competition, keeping track of weight loss and exercise
accomplishments using a points system, and may the biggest loser win.
Cook for each other, you make two or three nights worth of healthy meals, and let your
weight loss buddy make two or three nights of weight loss meals. Cooking double or
triple the recipe and freezing the extras for later on down the line is an easy way to have
healthy food on hand when you are pressed with time. Pull that lasagna make with low
fat cheese and extra vegetables out of the freezer when you know you are pressed for
time. Put it in the fridge the night before, or that morning, so it will be mostly thawed and
all you have to do is pop it in the oven, and call your buddy to come get hers.
You and your weight loss buddy can write each other notes, and get each other
motivational goal accomplishment gifts such as a pedometer, a book, a scented candle or
bubble bath even a massage if he or she has reached a big goal such as hitting the halfway
mark, or exercising five days in a row for an hour each time.
If you have a major craving for something you that could potentially derail your weight
loss success call your buddy so they can help you come up with an alternative, like
chocolate milk or hot chocolate instead of an entire chocolate bar, or oven baked potato
crisps instead of chips or French fries. They can also try and talk you out of it.
If you don’t feel like exercising, having your weight loss or exercise partner will get you
out the door. It is more interesting and fun to walk and talk with someone than to walk
alone. Try and outpace each other every few minutes. The competition factor works well
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Eat More Fish
That is seen everywhere, to eat more fish, fish is good for you. There are a few things that
put fish on the nutritional pedestal. First, it is an excellent source of protein. Second, fish,
and cold water fish in particular, are an excellent source of omega 3 essential fatty acids,
which is essential for brain function. This is why fish is called brain food. For maximum
benefit eat two to three servings of three ounces of fish per week. Fresh fish does not
have “fishy” smell, the eyes should be clear, not cloudy, flesh should be firm to the
touch, and the scales should not pull off easily. If you are concerned about consuming too
much mercury eat fish with low levels of mercury such as salmon, trout, cod, catfish, and
tilapia. Fish with high levels of mercury include shark, tilefish, and swordfish. Fish with
medium levels are albacore tuna, sea bass, and halibut. In general, the smaller the fish the
lower the mercury levels, and fish from colder waters have more omega 3s. Enjoy fish
baked, seared, grilled, braised, or sautéed.
What’s the Deal with Walnuts?
Walnuts are full of Vitamin E, which is a powerful antioxidant, and omega 3 essential
fatty acids, which can help lower cholesterol. They are a great source of B vitamins,
Vitamin A, calcium, iron, magnesium, selenium, and other minerals. A one ounce serving
(about 14 halves) has 185 calories, 18 grams of fat, and four grams of protein so make
sure you stick to no more than one serving per day. Because of their high fat content
shelled walnuts will spoil quickly, so keep them refrigerated.