on trend magazine issue 2 | Page 39

Step 2: Take inventory of your
baseline.
Keep a food journal for one week where you
capture your food and beverage intake, when you
ingested these, and your weight. That will give you
a baseline from which to jumpstart your change
process. Keep journaling along the way to keep
tabs on your progress.

Step 3: Look at quantity.
Notice if you are skipping meals and what times of
the day you are eating/overeating. If you smoke
marijuana or cigarettes or drink alcohol, notice if
you tend to eat more as a result. Aim to eat three
meals a day and minimize snacking. Eat your last
meal no later than 3-4 hours before bedtime to
improve digestion.

Step 4: Look at quality.

health as well as mood swings and anxiety; (3)
Caffeine, which increases blood pressure, disrupts
adrenal glands, and can interfere with sleep; (4)
Trans fat, which can lead to heart disease, stroke,
and type 2 diabetes; and (5) Sugar, which leads to
weight gain - the opposite of your goal! Many
processed foods have a combination of bad
ingredients. Be on extra high alert for those.

Step 5: Maximize consumption
of healthy foods.
You've probably heard this your whole life and
while it may sound cliché, there is a reason the
promotion of eating fruits and vegetables is so
prevalent. They are good for your body and for your
brain. Seek out dark leafy greens like spinach and
kale. These are especially good brain foods.
Incorporate healthy fats like avocados, fish, nuts,
and seeds. Eat fiber foods like oatmeal to promote
digestion.

There are five ingredients I would advise you to
minimize. They can be summed up as the acronym
FACTS: (1) White Flour, which causes inflammation;
(2) Alcohol, which can lead to problems with your

Step 6: Hydrate to
cleanse.
As Americans, we consume many
of our calories through
beverages. Think about whether
you want to drink or eat your
calories as you embark on your
weight loss journey. Sometimes,
just by cutting out soda and juice,
you can make a big impact on
your weight. Furthermore, I
advise you to drink a large glass
of water before each meal. This
will ensure that your portion size
is smaller. Besides, water is
hydrating, helps with digestion,
and cleanses our bodies.

Step 7: Exercise.
It is no secret that exercise is a
part of every diet. The benefits of
exercise on health are profound,
but when it comes to weight loss,

exercise is particularly important
because it helps us burn calories.
One caution is not to
overcompensate for exercising
by eating more. Think of your
healthy lifestyle as a combination
of two ingredients - healthy
eating and exercise - that go
together and produce results.

Step 8: Set realistic
expectations.
Many dieters fail because they
want to lose weight quickly. They
may starve themselves, or
deprive themselves of what they
love. If you want to make lasting
changes, allow yourself to have
everything, but in moderation.
Expect to lose a pound a week
and to stick with this healthy way
of eating rather than looking at
this process as a diet.

Step 9: Baby steps.
Whenever you make a change, be
patient with yourself and the
process. Rather than tackling all
nine steps at once, take it one
step at a time. When you've
successfully completed a step,
allow yourself to go to the next
one. This will keep the process
manageable for you.
Good luck on taking the first step
toward your new life.
Written by Dr. Sharon Grossman,
Psychologist and Life Coach
specializing in work-life balance.