SPRINGER: Give up TV, gain health

Losing weight is neve easy. What you eat is only half the battle.

Maintaining a positive mental and physical outlook can be just as challenging. Here are some tips provided by Fitness Magazine that might help you get over that diet hump.

First, focus on the future. Envision what you want to look like after losing weight. Besides just your physical appearance, include in your future outlook an image of what activities you would like to be involved in.

Many people do not get involved because they are uncomfortable with their body or they simply are unable to participate. Focus on how your weight loss will make you feel.

Second, quit blaming other obstacles for your lack of success. Blaming spouses, kids or friends for your weight gain is only misplaced finger pointing.

If you eat out with others several times a week, you cannot blame them for your unhealthy eating. You are ultimately in control of what you order and what you eat. Assuming responsibility "for your decisions is key to finding effective safeguards to ensure slipups don't recur."

Third, give up one of the biggest obstacles most people have in losing weight: television. Research shows that the more television you watch, the more you're likely to weigh.

The constant food ads might also prompt you to eat when you are not truly hungry. Go on a TV diet and limit how much you watch each week. Of course, the next step is to replace some of that TV time with activity. Even simple household chores will burn more calories than sitting on the sofa.

Fourth, give your willpower the day off. Surround yourself with healthy foods and snacks. Bringing high-fat desserts or treats into your home only makes dieting harder.

Instead of constantly battling yourself, make your selections a no-brainer. If other family members insist on having treats around the house, try buying those that come in individual serving sizes. You are less likely to snack if you have to open a new package/container each time.

Fifth, catch up on your sleep. Skimping on sleep, even for a few nights, can lead to hormone imbalances that regulate appetite and weight. When you are tired and cranky you are less likely to make healthy food choices. Plus, by going to bed earlier, you can cut off your eating earlier as well.

Sixth, plan your snacks ahead of time. When dieting, most people can go all day eating the perfect foods. However, the critical hours are after dinner and before bed.

Many a diet can be ruined during this time of the evening when you reach for a high fat snack and then go straight to bed. Plan out your snack beforehand and stick to it. Brush your teeth immediately after your snack and make a rule of never eating afterward. This pattern will alert your brain that the kitchen is closed.

Finally, change your self-talk and downsize your goal. Negative thoughts can really ruin the best intentions. Instead of looking at dieting as being on a restrictive plan, imagine that your are simply choosing to make healthier choices. Shift your language from what you're "allowed" to eat to what you "choose" to eat.

Look at your goals on a weekly basis. Determine if the objectives you have established are realistic given your own time line. Make your goals small, like eating more vegetables each day, and you will find that you achieve small successes along the way.

Kim Springer and her husband, Mike, are certified personal trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.


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