“Lose 30 pounds in 30 days without diet and exercise!”
“Lose 10 pounds in one week!”

You see the commercials, hear the ads on the radio, and yet you have to wonder, is it too good to be true? If you hear a diet commercial promising you amazing results without  having to change your eating habits or adding exercise to your life, then yes, it’s too good to be true. Diet pills usually work for the twelve weeks, 30 days, or 6 months you’re on them, then once you finish the bottle, your weight starts increasing and you may end up gaining more than you lost. Your body may also adjust to the medication, making it not work at all after a few weeks. So is it worth it?

Diet pills also come with a realm of other problems including increased blood pressure, increased heart rate, increased headaches and dizziness, and stomach cramps. Plus, being on diet pills for an extended period of time can lead to very serious problems. The best way to go about losing weight and keeping it off is by eating healthy and exercising.

With modern technology being so advanced, we’ve come to demand results faster. We are constantly on the move so our eating habits have become an “eat and run” style of living. You can find a fast food drive-thru pretty much anywhere nowadays! You can even get car-side service at many chain restaurants. Portion sizes have increased astronomically. What is now a small fry at a major fast food chain used to be a large fry years ago. Supersizing a meal was common and is just now finally being phased out from many fast-food places. With so many temptations all around you, it’s much too easy to rely on diet pills to lose the weight for you.

But it doesn’t work that way with healthy dieting. A good diet should take time. You cannot expect to lose thirty pounds in a month without proper diet and exercise. In fact, losing 1-2 pounds a week is considered healthy and much more manageable by many health care professionals. A healthy weight loss should make you feel energized, alert, and healthier. So eating right and exercising is the only true way to obtain your goals.

When you deprive yourself of the foods you really like, it’s easy to corrupt your weight loss goals. Incorporating the foods you enjoy and eating them in moderation is the best way to go. Decrease your portion size to a healthy serving size. Another thing you can do is decrease your serving sizes and eat four to six mini-meals a day. This helps keep your metabolism going throughout the day more so than the three standard meals. It also helps you keep from grazing or indulging in sweets or high calorie foods during the day.

Eating healthy requires a balanced diet. Increase your fruit and vegetable servings and reduce your red meat intake. Stop eating before you are full and make sure you eat breakfast every morning! Those who eat a morning meal tend to weight less than those who skip it. Eating in the early hours of the day increases your metabolism while eating large meals at the end of the day increases your weight gain due to your body slowing down. Remember to eat a breakfast that is healthy for you, not one filled with calories and little to no nutritious value. Pair your diet with a solid exercise plan and you’re good to go.

Exercise while you watch your TV shows. If you have a desk job, stand up every 45-60 minutes and stretch or walk around the office for at least five minutes. Exercise during commercials that play during the big game; these exercises can be as simple as basic squats, lunges, jumping jacks, or running in place. When you’re home alone, play your music loudly and dance alone in your living room, or while relaxing with your family, grab your partner into an impromptu dance when your favorite song comes on the radio. Move your body in multiple ten minute bursts of activity throughout the day if you cannot work out for thirty-sixty minutes at a time. Every bit counts!

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Acorn Squash w/Apples (recipe from the Mayo Clinic Website)
Serves 2: Good source of Vitamins A & C, Potassium, and Fiber

Ingredients

  • 1 Granny Smith apple, peeled, cored and sliced
  • 2 tablespoons brown sugar
  • 1 small acorn squash, about 6 inches in diameter
  • 2 teaspoons trans-free margarine

Directions

  1. In a small bowl, mix together the apple and brown sugar. Set aside.
  2. Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking.
  3. Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Fill the hollowed squash with the apple mixture.
  4. Return the squash to the microwave and cook until the apples are softened, about 2 minutes.
  5. Transfer the squash to a serving dish. Top each half with 1 teaspoon margarine and serve immediately.

Try as a main dish at meal time. Pair with a slice of cheese and a slice of whole grain bread to round out your food groups.