Healthy Weight Loss Tips for Busy Women
Although shocking, even today in many industries (fashion, cosmetics, advertising, sports, performing arts etc.) and certainly in the corporate world, the gold standard for how women should look is still the lean, athletic or glamorous figure.
Fortunately, women from all walks of life and all ages are now taking more of an interest in healthy balanced eating, physical activities, and even therapies to overcome tobacco, alcohol and other addictions to include advice on good oral and mental health, for their own well-being and not to meet some outdated standard of beauty. The question for these women has been how to reach their goals while managing a full time job, children, and marriage. The desire is there. Let me help you connect the dots.
It is important to note that even the Health and Wellness Industry has been promoting a excess of trendy diets, supplements and exercise routines/gadgets which promise to effortlessly re-sculpt overweight bodies and bulging waistlines. It can become overwhelming and confusing trying to figure out which program or gadget to try next. Many may give up in frustration because of the enormity of information out there. Here is where a coach can be beneficial
Here are the facts:
Women ages 25-55, who are overweight, are at a higher risk of:
Increase risk for cardiovascular diseases
Increase risk for certain cancers
Gall bladder issues
Decreased bone density
Reducing your risks factors in these areas will go a long way to help ensure a healthier and happier future for you and your family. The busy working woman
can make practical daily modifications to her lifestyle to attain her ideal weight and reduce her risk of lifestyle related diseases. There is no one pill for losing weight and keeping it off. Slow steady weight loss of 1lb (½ Kg) per week is the safer option. In the first 2 weeks the loss is noticeable and then it becomes less dramatic. (It is recommended to see your doctor before starting a weight loss program if you plan to lose more than 22lbs (10 Kg).
Nutritionists and dieticians are emphasizing portion control more so than restriction of foods
Make a list and shop for the foods including fruits, vegetables and supplements before starting the plan.
Learn how to read and interpret food labels.
For a balance healthy diet include foods from the following food groups (carbohydrates, proteins, fats).
Decrease salt and sugar in your meals.
Have 3-5 serving of fruits and vegetables to satisfy the daily requirements for vitamins, minerals and fiber. Juicing and blending is a great way to meet this requirement
Eat the rainbow! Aim for a very colorful plate of red, green, yellow, orange and purple foods e.g. bell peppers eggplant, tomatoes, squash, cabbage, lettuce, carrots and all types of legumes.
Eat lean meat, oily fish and minimize intake of processed foods
Include healthy fats high in omega-fatty acids
Vegans need to have a variety of legumes, green leafy vegetables, tubers and liquid amino acids.
Snack on nuts and seeds to suppress hunger between meals
Aim to increase daily water intake to 8-10 glasses daily to keep hydrated.
Tips to increase physical activity
Consult with a trainer if this is an option for you. Personalized exercise plans are highly recommended. (We have an affiliation with a personal trainer who will develop a personalized plan just for you. Please contact me if you are interested in utilizing this option.)
For persons whose jobs/professions are mainly sedentary:
Just simply get moving:
Keep moving throughout the day. With the help of a pedometer aim to walk 10,000 steps daily or more.
Use the staircase whenever you can.
Park farther away and walk to and in the shopping areas
Wear comfortable flat footwear so you can walk and exercise more.
For persons who are already exercise enthusiasts:
Step up your exercise regimen with a combination of cardio and resistance training. Increase your weights.
Check out competitive sporting and recreational activities.
Target the problem areas (waist, hips, thighs, buttocks etc.)
The goal of exercise is to attain a healthy weight, reduce body fat, increase flexibility, enhance cardiovascular and mental health. Busy women are trying to balance family obligations, career, and personal goals. They must have good time management skills so they are not neglecting their own health and wellbeing. So much time is spent on the job nowadays that workplace wellness and fitness.
programs are more popular than ever. Get involved or get one started at work or in your community.
Check out the Physical component of my program to learn about how I can help you achieve your weight loss goals in a fun and non-stressful way.
Click here if you want to have a consult with the personal trainer.