A Newtritious You!
Get the Skinny on Successful Weight Loss
Success! Reading food labels and learning how to eat healthier resulted in Affton resident Elaine Rogowicz losing 150 pounds after participating in St. Anthony’s “Newtritious You” classes.”
FYI
If your waistline is getting larger or you have repeatedly tried to lose weight only to regain it months later, now’s the time to break the cycle. Weight loss usually comes about because of permanent changes in both food selections and behavior.
Here are tips to help you become a more “Newtritious You!”
Make health — not appearance — a priority. Strive for your best weight for optimum health. That is not necessarily the lowest weight you could be. For some this could mean improved blood pressure, cholesterol, blood glucose normalization and/or physical fitness.
Focus on lifelong healthy behaviors, not dieting. Dieting often generates feelings of “can’t haves” and often results in failure. Instead, focus on eating a variety of healthy foods and engaging in regular physical activity.
Set gradual, long-term goals. Fasting and starvation diets may result in weight loss, but they are not realistic for the long term. Instead, set realistic short-term goals related to your current weight and lifestyle. Losing five pounds in three weeks seems more achievable than losing 24 pounds in three months. Weight loss of one to two pounds per week is optimum.
Develop action-oriented, specific strategies to measure success. Instead of saying you’ll eat less in the nighttime, specify you’ll stop eating two to three hours before going to sleep. Keep a daily journal of what you eat and when you exercise. Most new habits require several weeks or months to become permanent.
Eat at least three meals a day. If you skip meals, you’re more likely to snack impulsively or overeat at the next meal. Studies reveal that when you eat breakfast, you generally eat 100 fewer calories per day. In addition, if you stop the unintentional snacking, you can save an estimated 200–500 calories each day, resulting in weight loss of more than 30 pounds in one year.
Stop eating when you feel satisfied. It takes almost 20 minutes for the brain to register when you are full. So eat slowly, savor each mouthful and enjoy feeling satisfied.
Be flexible. It’s okay to indulge occasionally — but in moderation. If you want a piece of cake, eat a half portion. If you’re going out, either leave some leftovers on your plate or ask the staff to box up half before you even start. If you have one bad meal or day, don’t feel guilty. Simply get right back on track and persevere.
For information, please call our Health Access Line at 314-ANTHONY (268-4669) or 800-554-9550 or visit find a physician online.
At St. Anthony's, our vision is to be the area's premier health care organization
— and your first choice for health care services.