Top 5 Ways to Manage Your Calorie Budget

A lot of people in the weight-loss business would have you believe that there’s magic in maintaining a healthy body weight. Creams, pills, and potions are the smoke and mirrors of the trade - designed to keep you under false illusions. The truth is that there are a few simple things you can do to manage a healthier body weight when you’re ready to make a commitment to change.

Your weight reflects your success at managing a simple balance – calories you’re taking in (“calories in”) vs. calories you’re burning (“calories out”). More calories in and you’re gaining, more out and you’re losing. Period.

These top 5 tips will help you balance the scale:

1. Know What You Are Spending — KEEP RECORDS!

This is the most powerful tool in your calorie management toolbox. Writing everything down keeps you accountable for your behaviors. By observing what you are actually doing – instead of telling stories about what you think you are doing – you can take measurable steps toward change.

Don’t freak out about knowing every single calorie – even the “experts” get it wrong some of the time. Records are about confronting your behaviors, bringing awareness to your choices, identifying trends and missteps. Records give you truth, making the difference between “feeling” like you had a bad week and being able to identify what behaviors you can change.

2. Eat More Fruits and Veggies

Fresh, frozen, canned. In a smoothie, in a stir fry, in a salad. Chopped, pureed, or picked right off the vine – these foods provide the best bang for your calorie buck, every single time.

3. Use HMR Meal Replacements

Over 70 published studies show that strategic use of meal replacements helps people lose weight and manage weight loss over time. HMR Meal Replacements are the gold standard for ease of use, convenience, portion/calorie control, nutritional quality, and taste. Meal replacements take the place of other higher calorie foods, saving you hundreds of calories a day and many thousands of calories a year. This adds up to pounds on the scale.

4. Do More PA! (It’s your part-time job!)

Being in good health is impossible without physical activity. Research tells us that physical activity improves mood, increases energy, reduces high blood pressure, regulates blood sugar, tones muscles, improves brain function and reduces the risk of heart disease, cancer, cognitive decline and many other diseases associated with aging. And last, but definitely not least – when you exercise, you can eat more!

Take extra steps whenever you can. Use the stairs. Add ten minutes a day. Do short bouts morning, noon and night. Be consistent! A little every day is much better for your body and your weight than being a weekend warrior. Get a buddy or a dog. Just get up and go – the biggest change you will make is getting off the couch!

5. Get on the Scale!

The scale is a candid, disinterested party. It will tell you if you are successfully managing your calories or not. But it won’t send you a warning about your overdue balance, it’s up to you to check in.

Participants in the National Weight Control Registry who are keeping off at least 30 pounds for over five years report that daily weigh-ins are a crucial strategy for success. Stepping on the scale gives you the opportunity each and every day to assess, confront and make small changes to be successful long-term.

Managing your calories gets easier over time as you continue to build skills. Consistency, commitment and a willingness to change will help you stay in the game. Be creative, remaining open to new things, and most of all keep your eye on the prize. Your weight and your good health depend on it!
 

by luv2run on 10/17/2012 | Share Story With a Friend

tags: Weight-Loss, HMR, planning, strategies