Since just getting started on a fitness plan is such a daunting prospect for many, Kristi Williams, clinical nutrition manager at St. James Mercy Hospital in Hornell, suggests that people "kind of take baby steps" to lose weight. Among her tips:
- Remove all temptations from your house.
- If you know you’ll be eating unhealthy foods at a restaurant, party or barbecue, compensate at another time of day.
You don’t have to join a gym to increase your exercise regimen. Other options include buying exercise videos and walking to nearby places instead of driving.
Individualize your diet plan, taking into account such factors as marital status, income and religion.
Make a plan you can maintain for a lifetime, as opposed to the "yo-yo effect" of losing weight and then gaining it back.
Model these healthy behaviors to your children.
Enlist the support of family and friends.
Cut down on excuses. Williams said people on tight incomes can legitimately complain that fruits and vegetables are tough to afford — but that argument weakens when they buy a package of cookies that costs the same as a bag of apples.
Maintain a healthy balance: The eating disorders anorexia and bulimia are involved in a small percentage of Williams’ caseload, so she cautioned against becoming obsessed with losing weight.