According to the NIH, 68% of adults are overweight or obese with increased risk for diabetes, heart disease, high blood pressure, osteoarthritis, stroke and cancer.
A TNT (Tiny, New, Tangible) goal of losing as little as 5-10 pounds can help you feel better and put you on the road to better health. It is easy to fall into traps that take you off-track. Here are a few common pitfalls to avoid and stay on-track.
Pitfalls To Avoid
Looking for the quick fix: The weight loss industry is overwhelmingly successful because they sell a quick fix. Instead, change the way you think about what you eat and drink as a lifelong way to nourish and build a strong, healthy body.
Deprivation “Diet” Mindset focusing on what you can’t eat: Thinking of dieting as a deprivation focused short-term event is a huge pitfall. Many people embarking on a weight loss journey focus on what they can’t have: sugar, alcohol, dessert, bread and cheese. Instead, focus on the vast array of delicious, nourishing enjoyable food that will strengthen your body.
All or nothing attitude: Don’t eliminate all the foods you love. A mindset of deprivation can set you up for failure. Incorporate loved foods into your diet in a healthier way. If you love pasta, instead of adding a creamy, high fat sauce, add veggies and grilled shrimp, then toss in olive oil and garlic.
No game plan: Pressing on without a solid, realistic plan is a mistake. Set yourself up for success by coming up with small, challenging, yet attainable actions. Start off with one or two TNT (Tiny, New, Tangible) goals. Once you master those, add on. Before you know it those action steps will become lifelong healthy TNT habits.
Eating too few calories: It is easy to fall into the calorie counting trap leaving you hungry and slowing your metabolism. The answer is often to eat more instead of less, but of the right foods. All calories are not equal. Fill up on unprocessed, primarily plant based, minimally refined whole foods without added sugar.
Avoiding healthy fats: Many people eat low-fat or fat-free versions of processed food, which actually have higher sugar and salt content. Healthy fat protects your brain and heart and gives you a feeling of fullness. Include healthy fats found in nuts, seeds, avocados, oily fish and healthy oils (monounsaturated, polyunsaturated, including omega 3s). Avoid any food with trans fat on the label.
Good luck on your journey to achieve your TNT Health Year Goals one step at a time!
Brandy Wismer is a resident of Robson Ranch and teaches yoga at the Ranch. She is committed to sharing the power and impact of making small and sustainable lifestyle decisions to build a strong and healthy mind and body.