It’s so easy to take off 5 pounds. For those of you who think it’s not possible – think again! Taking off 5 pounds is not an overwhelming, life-altering, painful undertaking. It’s making a few little changes to some of the things you do.
To get rid of 5 pounds make these simple changes:
- Put less high-calorie food on your plate.
- Fill up the empty spaces with more vegetables (cooked, raw, fresh, or frozen, but no added calories coming from butter, sauces, gravies or dressings)
- Eat slowly. Put your fork down between bites and take sips of water.
- Leave food on your plate if/when you feel full.
- Think before you eat anything. If you’re about to eat something just because it’s there or offered to you, or looks or smells good, consider if you would enjoy it more if you ate it some other time.
- Snack on fruit.
- Cut back on liquid calories (alcohol, fruit juices, designer coffees, smoothies). Better yet, avoid them entirely or as much as possible.
- Move. Don’t sit when you can stand. Don’t stand when you can walk. Don’t walk when you can run.
- Be careful how you lift heavy things, but don’t miss an opportunity to carefully lift and carry heavy things.
- Find a way to relax and reduce stress that doesn’t include food.
- Go to bed on time.
Once you have 5 pounds gone, you can continue these actions to take off another 5 pounds if necessary. In fact, these 5 pound removal actions will work to take off as many pounds as you desire. WARNING: The process may take a while. This isn’t for rapid removal, it’s for successful, longer-lasting results.
How to keep 5 (or more pounds) off
When you’ve taken off as many pounds as you want, don’t return to old behaviors unless you want those pounds to come right back again. Make a few little to adjustments to ensure the pounds don’t return.
Start with some little adjustments such as saying “yes” to a little dessert. It’s enjoying a few more liquid calories. It’s having seconds sometimes. For the most part you’ll just keep doing what you did with a little more “wiggle room.”
The most important thing when it comes to maintenance is to stay active! As we age we lose muscle mass. This starts as early as age 25. More muscle mass means a higher metabolism, or in other words, your body burns more calories to accomplish its work (breathing, regulating body temperature, circulating blood.) If you become sedentary you lose most, if not all of your wiggle room.