Working with weight loss clients sometimes involves discussions on more than just diet. Sometimes it’s not just food that has us losing control but the way we live – or don’t live. The following are some tips that my clients and I use to get them on the right track to living a healthy lifestyle…

1. Make Time for Yourself

      Take a look at your calendar…What do you see? Music practice, football practice, dance lessons for kids? Doctor appointments, Dentist appointments, car appointments? Do you see anything on there that just says “YOU”? When was the last time you saw yourself on your calendar?

      These days, we find that our calendars are a great way to organize our lives but they can sometimes be a great stressor in our life as well. I work with many people trying to lose weight and the biggest excuse is they don’t have time – for activity, breakfast, lunch and even dinner. Yet, making time for these simple elements can help us focus for the day and energize ourselves for the day ahead. However, not only do we not find time for these bare necessities, we never seem to find time for ourselves. Simply adding five minutes to our daily calendar can mean the difference between a stressed and hectic day to a day of rewarding activity.

2. Hydration

      Keeping yourself hydrated is a crucial part in getting and staying healthy. Did you know that 60% of the body and 70% of the brain are made up of water? When you’re dehydrated you can’t think straight – literally. Dehydration can also cause a decrease in organ functions as nutrients cannot be shuttled through our body without the flow of water. For those of you trying to lose weight, hydration is key. When we are dehydrated our metabolism slows down and conserves calories instead of using them for energy.

      While 64oz a day of water is an estimate, the best way to determine whether you are getting enough water is the color of your urine. If it is light yellow (like lemonade) you are good. If is darker, you’re not getting enough. Feeling thirsty means you have already passed the point of dehydration. And sometimes feeling hungry can actually be a sign of thirst instead. If it is difficult to remember, set an alarm on your watch or computer throughout the day to remind you to take a few sips of water. Next time you grab for something to drink, quench your thirst with a tall glass of water. You will feel as if your body has taken a refreshing dip into its own lazy river.

3. Activity – Not Exercise

      I was having a conversation about activity with fellow dietitian, Shelley Rael, MS, RD, LD, when she said that a 140# woman, sitting on the couch watching TV burns only 35calories/hour whereas a simple chore – such as ironing – can double the calorie burn. She noted that now she saves up her ironing so she can burn a bit of extra calories.

      Shelley brings up a good point – you don’t have to exercise to increase your activity during the day. Activity is such a great way to energize your day, decrease stress, and maintain a healthy lifestyle. Simple things such as parking further away at the grocery store, taking the stairs at work, and walking to the mailbox, will all add extra activity to your day. I had a client lose 19 pounds in three months just by putting on her favorite radio station and dancing for 15-20 minutes every day. She said she had never felt so alive as she did once she started dancing!

4. Positive Persuasion

      When you are in a group of people, who do you tend to gravitate towards? The person who is very animated surrounded by people who are mesmerized by every word? Or the one who is complaining?

      Positive people tend to give off a positive vibe that people can, in-turn, pass along to someone else. They make you feel like anything is possible. Surrounding yourself with people like this can benefit you in so many ways. Instead of seeing the cup half empty, you are now seeing it half full and looking to fill it up. I have learned to do this. I have this group of very positive and energetic friends who make me want to conquer the world – or just go for a casual stroll up a 2.2 mile mountain path. Just being around them makes me feel like I can do anything. When you surround yourself with positive people, just think of all the things you could do!

5. Sleep

      Sleep is often an afterthought at the end of a stressful and busy day. We often cut ourselves short on this important daily ritual. Deadlines, homework, stress and concern can lead us into a short-lived power nap at the end of the day. However, the act of sleeping is just as important as these other tips when it comes to living a healthy lifestyle.

      Getting a good night sleep can improve your heart health, help with depression, reduce stress and rejuvenate the body. Sleep is your body’s way of reconstructing. Hormones associated with sleeping are even thought to help prevent certain cancers. Try aiming for at least 6-7 hours of sleep at night and you’ll feel rested and ready for the day.

6. De-Ice and Anti-Ice Your Stress

      If you have ever flown in the dead of winter through Detroit Metropolitan Airport, you know that your plane may go through a strange ritual before take off. The airport attendees first come out to de-ice the plane – meaning they come and take all the ice off the plane so it doesn’t cause a problem during your flight. They then anti-ice the plane – making so the ice does not reappear while in flight. We can go through the same ritual ourselves if we find our lives are getting quite stressful.

      Stress can cause a world of trouble to ourselves and those around us. Try de-icing and anti-icing your stress with these quick tips. De-Icing: First, write down everything that is causing your stress right now. Then, cross off the items that you have absolutely no control over. No use stressing over it if it won’t make a bit of difference. Next, prioritize the items that are left – the most important to address right now down to the least. Finally, tackle the list from top to bottom as best you can. Anti-Icing: Now that you have a plan in tackling your stress, do this every day. Make time in the morning to make your list and go through it. This will help you tackle what’s important for that day and keep you focused.

7. Balance – Food and Life

      Finding a good balance on your plate is just as important as finding a good balance in your life. I always tell my clients to get a rainbow on their plate to get the best variety. Adding a balance of fruits and veggies, grains, dairy, meat & beans, and a little bit of healthy fat to your diet can go a long way to fuel your body and provide the vitamins, minerals, and other vital compounds it needs.

      Finding a good balance in your life involves a little bit of planning as well. If you work in an office, leave the work there when you come home. If you work from home, set specific hours and stick to those hours. When you’re home – be home. Be with the ones around you at home or elsewhere and contribute. Schedule time for sleep. A regular sleep pattern is the best way to rejuvenate and start the day.

8. Go With the Grain

      Whole grains are a great source of vitamins, minerals, antioxidants and other nutrients. Whole grains are also a great source of fiber and many are enriched with folic acid – which may help prevent against birth defects, heart disease and certain cancers. Often, grains are eliminated from the diet because of inaccurate information in the media. However, not only do grains provide the above nutrients, they are also one of our main energy sources. Grains and other carbohydrates provide the fuel for aerobic activity and produce the only fuel for the brain!

9. Laughter is Exercise – It’s like running on the inside!

      Every day, I turn my computer on and open my homepage – My Yahoo. I have it set to update a new cartoon every day. While my favorites are The Longhorns, Wizard of Id, Garfield, and Frank and Ernest, I’ll take whatever funny comes my way. Why? It’s my extra dose of daily exercise. Laughing causes our blood pressure and pulse to increase. It oxygenates the blood, stretches muscles throughout the body and increases our breathing. Some scientists say it is the equivalent to a mild workout. Want to add some umph to your daily routine? Add movement to your laughing routine. While laughing burns about 50 calories in 10-15 minutes, I wouldn’t swap it out for you regular activity routine yet. It would take about 12 hours of constant laughing to burn off one pound!!

Starting with just one of the above tips will get you going in building a healthy lifestyle. If you are already following these tips, what 10^th tip would you recommend? Share your healthy living tip with us in the comment section!