Losing weight. It is an easy subject to talk about, but a very difficult task to complete, especially for post-menopausal women. According to Bethany Barone Gibbs, assistant professor at the University of Pittsburgh’s department of health and physical activity post-menopausal women expend less energy which increases the risk for weight gain and increases the difficulty for weight loss.
A recent study by the University of Pittsburgh has found that small sustainable changes are key for permanent weight loss. The dietary changes that the University of Pittsburgh recommends are listed below. Newsflash! You have probably heard of them before. The changes are common sense. So why haven’t the majority of Americans conquered the obesity epidemic? Because we often attempt too many changes at once.
In the past it was believed that dieting was the key to weight loss, but this is not the case. Small sustainable changes are necessary for permanent weight loss. Dieting causes a sudden change in eating habits that is difficult to maintain for long periods of time, and when a diet is over, we resort to our old habits. Sometimes a diet can cause you to regain the weight that was lost, plus some.
The University of Pittsburgh recommends:
- Decreasing meat consumption and eating fish more
- Drinking less pop, sodas, juice and increasing water intake
- Eating fewer desserts and less sugar and consuming more fruits and vegetables
As we mentioned the key to weight loss is small sustainable changes; therefore, look at the list above. Prioritize the list, which dietary change can you easily make first, second, and third?
After you make your selection, start today. Don’t expect the change to come automatically; it is estimated that it takes 66 days to change a habit. When you are comfortable with your new habit, add your next dietary change; repeat until you have incorporated all the suggested dietary changes.
If you would like to boost your weight loss, eliminate meat, sugary drinks, and desserts as much as possible, only reserving them for special occasions.
If you are interested in taking action to move your health to the next level, please apply for a complimentary ”Get Your Life Back” Strategy Session by filling out the contact form here (Please note – it doesn’t matter where you are in the world for you to benefit, as long as you have an internet connection or phone line).