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We often get motivated at New Year’s to improve our health, and weight management rises to top of many of our lists. Some people prefer an intensive program, while most of us simply need to practice good habits on a regular basis. It should become the foundation of our lifestyle. Here are some practical tips:

• Don’t Skip Meals: Hunger will often drive you to over eat. In addition, our body’s survival response to starvation is to preferentially deposit calories consumed as fat after such intervals.
• Graze for Good Health: Keeping a stable blood sugar level lowers insulin levels that deter fat storage. You also feel more energetic when you avoid wide swings, especially drops in blood sugar.
• Portions Matter: Despite what mama preached, you don’t have to clear your plate. Better yet, put less food on your plate. Consider sharing a desert.
• Eat Slowly: It takes about 20 minutes for a hormone from your gut to signal to your brain that you’re full. Put your utensils down between bites. Enjoy conversation with other diners or read if alone.
• Watch Out for the White Stuff: White refers to sugars & starches, (simple carbohydrates) especially those that have been processed like cookies, potato chips, crackers, white bread, and white rice. Watch out for sugar in sodas & fancy coffee drinks too.
• Exercise more: Despite what many of us think we probably don’t exercise enough. Try tricks like taking the stairs. Park far away from building entrances so you have to walk. Has your workout plateaued? Perhaps you need to vary the type of exercise, increase the intensity, or extend the duration. If you’ve trained to your current level, then you have to challenge your body to improve conditioning.
• Muscle Burns More Calories: As we age our metabolism slows very gradually, predominantly because we loose muscle mass. Add strength training to counter this tendency and you’ll become a “machine” that burns more calories.
• Moderate Indulgences: There are times to celebrate. So enjoy them, but make sure they don’t become the norm.

Sometimes we need help. Being accountable to others may improve your dedication to such practices. Consider getting a work-out buddy or join groups like Weight-Watchers for help with eating habits. Also make this lifestyle the norm for your family. Ultimately using your brain, not your stomach, will help you achieve a healthy weight. Wishing you good health in the new year!

PS: Share this newsletter with those you care… sisters, mothers, friends

Ultimately using your brain, not your stomach, will help you achieve a healthy weight.

To learn more about General Health, visit our web site Women’s Health Specialist

Women’s Health Specialists
2299 Mowry Ave. Suite #3C
Fremont, CA 94538
510.796.7057