At the start of 2016, I made the bold move to manage my weight, not going on a diet but rather changing my lifestyle. I was terrified! So to help me get started, I signed up with the BodyKey online program and completed their genetic test, which was included in the bundle I purchased. The genetic test report confirmed what I already knew: to lose weight and keep it off, I would need to cut calories and do high-intensity exercises consistently. I was disappointed. I was not interested in doing more exercise. But, I was not about to let my friend and weight-loss partner, who enjoys exercise, down. So I muscled up my will power and jumped in. I’m not at target weight but today I look and feel better. I’m more energized, my nails and hair look and feel healthy and it’s a pleasure to see how loose my clothes are.
Another benefit is my improved health. My family has a history of diabetes and I was diagnosed a few years ago. Last year, my doctor upgraded my diagnosis from pre-diabetes to type 2 diabetes based on my blood results and wanted to start me off on a low dose medication. I declined the medication and told her that I would change my diet, watch my calories and add a glucose health supplement to help boost my metabolism. At my most recent check-up, my doctor was very impressed with my blood results and my weight. I was excited! And the compliments from family and friends are an added bonus.
It took some time for me to find a good rhythm. I was tired and frustrated at times but I kept pushing forward. I got creative and tried different ideas until I found a good fit for my lifestyle. I also tend to be systematic and organized and have a schedule for almost everything, which helps me have better results and be more productive.
My game plan and focus include the following:
- Portion size: after doing some research on the gradual increase in plate size over the years for one of my blog post, I decided to start managing my portion size. An empty stomach is the approximate size of a fist, and can expand up to 10 times its original size to accommodate food. With the Bodykey weight management system, I was able to record my daily food and water intake, hours of sleep and time spent exercising. The visual measurement helped me monitor my daily intake of calories as I was able to see the content of fat, protein and carbohydrates in the foods I was eating. Measuring helped me manage, eliminate and adjust food and food groups.
- Exercise: I was never consistent with any exercise program that I started. I had no passion for it. In high school, I was on the track and field team but over the years, I had grown lazy and unmotivated. Exercise is crucial to my healthy lifestyle goal and I decided that 150 minutes per week should be my target. I started small, used willpower and positive thinking and now I’m reaping the rewards.
- Water: even though there’s no specific daily water requirement, I regularly drink 8 to 10 eight-ounce glasses of water daily. I have a schedule that I try to follow closely. Hydration is good for my brain and my body cells and I see the results in my skin tone and my hair. I’m also prone to kidney stones and proper hydration helps my body flush out substances that would otherwise concentrate and form more stones.
- Supplements: I’m a strong advocate for supplementation but all supplements are not the same. I’ve been taking Nutrilite supplements for over 20 years and they’re an integral part of my daily regimen. 8 out of 10 adults do not consume the recommended 5-9 servings of fruits and vegetables per day, and I’m one of the 8. Everyone has the same basic nutritional needs, and because 80% of adults aren’t getting the fruits and veggies they need from diet alone, we’re missing important sources of macronutrients, protein, carbohydrates and fats, fiber, and unique plant compounds. This means just about everyone could benefit from foundational supplements to help fill gaps. I’m not using supplements to replace a healthy diet, I use them to help me fill the gaps in my diet, have more energy, live healthily and look great!
- Positive attitude: day by day I’m learning and growing and I’ve discovered that I don’t ‘want it all,’ I just want enough. Enough time to spend with my family, enough time to research and write, enough opportunities to add value and make a difference and enough money to be able to help others in need. I make a conscious decision every day to just be me and to keep moving forward. I still have challenges and I get frustrated and overwhelm at times but my daily mindset training helps me bounce back and reframe, refocus and recharge. When you create a balanced life, you feel calm, grounded & motivated. Balanced living means having a positive outlook, focusing on good habits, maintaining your health and lowering stress.
There are always new and different ways to improve our way of living and create a healthy lifestyle. Although achieving optimal health isn’t easy, it can be done. I’m doing much better with my exercise plan as I try to stay focus on the benefits as well as my goals. The key is to write down your goals, create a plan and start small. Our love of convenience has led us down a path of processed, pre-packaged, pre-cooked, preservative-filled “meals” and in an ever-growing portion. Maintaining health and wellness requires lifestyle change and commitment. A healthy, happy mind contributes to good health.
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To Your Success,
Althea
Althea A. McLeish Wilson, RN, MSN
Promoting inner health & outer beauty!
Helping you thrive, not just survive!!
PS. Inner Health & Outer Beauty Store: Health & Wellness with Althea
PPS. Did You Find This Helpful? If so, please feel free to share!! Leave a comment or contact me at althea@altheamcleish.com.
