Its already May. The heat is rising in the South, and the rest of the country soon will follow. Of course this means swimsuit season, and a plan to arrive at a healthy weight will help you look good at the pool and make you healthier overall, say University of Alabama at Birmingham experts.
Healthy living is not about the number on the scale, but rather feeling good about yourself and being comfortable or confident in your skin, says Lauren Whitt, Ph.D., UAB Wellness coordinator. The goal is to be a healthy size for you, so focus your attitude and energy on becoming the best version of yourself and enjoy the journey to health.
Be realistic about attainable weight loss, says Retta Evans, Ph.D., UAB associate professor of health education. Talk to your doctor to find out how much weight you need to lose to be healthy and set a date for achieving that goal. If its summer try June 1. Then, count the weeks that you have to lose weight.
You can safely be able to lose up to 2 pounds per week. So if you have four weeks until your specified date, for example, you can set a goal to lose 6 to 8 pounds, Evans says. If you need to lose more, you can always establish new goals after some weight-loss.
With a healthy goal weight and date in place, avoid overwhelming yourself, says Whitt. Make only one lifestyle change per day. Taking small steps towards your goal will make it more attainable. Try little things, such as drinking one fewer soda a day or eating breakfast, Whitt says. An early morning meal with protein should keep you satisfied until lunchtime and help you resist high-fat, sugary mid-morning snacks.
But skipping meals is a no-no when trying to be healthier. If you want to reduce calories, Kitchin advises you keep a food record for a few days or use a weight-loss app on your smart phone that requires you to note what you eat. You'll find out where extra calories are coming from, she says.
Our experts suggest these meal guidelines:
You also must increase your activity levels.
Start slow and be consistent. Make exercise an event on your work calendar so you have a reminder, Evans says. Pack a bag with your work-out gear the night before and leave it in your vehicle so you have no excuse.
Now choose the right workout for you.
Read more:
Shape Up for Summer Safely
