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Manageable Goals Equal Good Dieting

Food Fitness to Nourish Your Body

To increase your chances of success, begin by assessing the exercise and eating habits you've developed and your readiness to make lifestyle changes.

Asking Questions

You can then start your journey with an end in mind. Now, ask yourself the following questions:

Are you losing weight to improve your health and feel better?

  • The key to managing weight throughout life is to have a positive attitude with the right kind of motivation. Make health, not appearance, your priority. Visualize yourself ten years down the road, happy and healthy.
  • Food is fuel for our bodies, so be choosy. Start today with a fresh face and fresh food choices. Your body will thank you. You will begin to feel better from the inside out.

Do you have a realistic weight loss goal in mind?

  • One of the first steps to weight loss is a realistic goal. To reach that goal safely, plan to lose weight gradually -- at a pace of one-half pound to two pounds a week. Rapid weight loss will only result in regaining equal or more body mass. Remember, the scale may not always be an accurate gauge of your success, particularly if you've engaged in weight bearing exercise. You may see a change in the way your clothing fits before you notice a number drop on that scale.

Are you committed to making small changes in your eating plan?

  • Dramatic changes to your diet tend to be overwhelming and short-lived, whereas gradual changes can be sustained over a lifetime. Make short-term goals; for example, a little less sugar in your coffee, or five minutes added to your walking routine, etc. Be realistic. Know your own limitations and accept them. Small, subtle changes allow for long-lasting, steady weight loss. It is also a good idea to log your changes and progress. This approach has proven time and time again to be a factor in success. See the Health and Wellness Tools page for printable charts you can use.

Are you ready to make physical activity a part of your regular routine?

  • To lose weight and to maintain weight loss, many adults will need to do more than 30 minutes of moderate to intense physical activity daily. This means increasing your heart rate by doing anything above and beyond your normal daily routine. Exercise does not have to be strenuous to be beneficial. Short bouts of exercise several times a day are just as effective at burning calories and improving health as one long session.

Finally, losing weight and keeping it off means developing a plan that is enjoyable and works for you.

Here is a recipe to start your day off on the right track to better health!

Three-Grain Breakfast Cereal Recipe

Grain Cereal with Milk 1/2 cup light maple syrup
1/3 cup honey
3 tablespoons olive oil
1-1/2 tablespoons vanilla extract
4-1/2 cups regular rolled oats
1 cup uncooked quick-cooking barley
3/4 cup chopped walnuts or pecans
1/2 cup wheat germ
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 package (7 ounces) dried fruit mix, chopped

Preheat oven to 325 degrees.
Combine maple syrup, honey, oil and vanilla, stirring with whisk.
In large bowl, combine oats, barley, walnuts, wheat germ, cinnamon and nutmeg. Add syrup and honey mixture, stirring well to coat.
Spread mixture evenly onto 17-by-12-inch jellyroll pan coated with vegetable oil spray.
Bake in preheated oven 30 minutes or until browned, stirring every ten minutes.
Stir in dried fruit. Cool completely.
Serve with low-fat yogurt or skim milk and top with fresh fruit.
Makes 24 servings

Nutrition information per serving (1/3 cup):
Calories: 18
Carbohydrates: 31g
Protein: 4.5g
Total fat: 6g (0.5 saturated)
Fiber: 4g
Calories from fat: 38 percent

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Disclaimer: The material on this Web site is not intended to replace advice from your doctor or fitness professional. Please consult with your physician before beginning any fitness program or fat or weight reduction program. FitnessandFreebies.com takes no responsibility for individual results, or any claim made by a third party.