January is the start of a new year. We women often make goals to lose weight. We are now several weeks into January.

We may have been successful in losing a few pounds. “Yay!”

We may need motivation to continue the hard work. “We can do it!”

We may need to do a course adjustment. “Make a new plan!”

Wherever we are in our journey, we can find encouragement to help us reach our ideal body weight. The activities might include choosing nourishing food, enjoying regular exercise, or reducing stress.

Personal Story

Like many women, I struggle with gaining a few pounds when I am not being intentional about what I eat, the exercise I do, or the way I deal with stress in my life. It is so hard to lose even five pounds and keep it off. I empathize with the woman who is carrying many extra pounds. It is hard work to learn what to do, and even harder to do the work of losing the unneeded pounds.

Nourish

Nourishing our bodies well involves our intake of water and whole foods.

• Please see blogs 2, 8, 14, 20, 26, 32, and 38 for more information.
• When stressed, try not to eat comfort foods. Rather, choose protein and non-starchy veggies.

Exercise

If you are not used to exercising, you may want to see your health care provider before you start.

• Stay active in general is beneficial.
• Find an exercise you enjoy and do it regularly.
• Walking is a good for most women. You might try to walk ten minutes each morning to jump start metabolism. For a more aggressive walking plan, begin walking 5 minutes three times a day and increase by five minutes a time till you get up to 15-20 minutes three times daily or one longer session.
• Other good exercises include burst training or weight training.
• It is best to exercise one or two hours after eating. 10-20 minutes a time is enough. It is better not to exercise before bed, unless it is gentle stretching.
• Eat just enough carbohydrates for your activity level and current metabolism.

Watch your heart rate as you exercise. 220 minus your age equals estimated heart rate.

Reduce Stress

Decrease stress with these ideas:

• Get enough sleep, 7-9 hours. Have regular bedtime and arise time. Limit screen time an hour or more before bed.
• Practice deep breathing techniques.
• Ask your friends for help during highly stressful times of life.
• Counseling or life coaching can be supportive.

Note:

If changing your diet to whole foods, increasing exercise, and reducing stress do not result in weight loss, you might consider discussing with your health care practitioner about having a thyroid evaluation.

Action Step

Be encouraged! You can achieve and maintain a healthy body weight. Decide today what step you are going to take to improve your nutrition, start exercise, or reduce stress in your life.

May God bless your healthful endeavors!

Joni

P.S. Please encourage others by writing in the comment section.