WELCOME TO THE LAST MONDAY OF APRIL!

And, thanks to Mother Nature and 2 days of snowfall this past week, we still have snow on the ground. May has just got to be better - right?

Before I post the topic for today I will give you all a brief update on my hip replacement. SUCCESSFULL!
I went back to work last Monday and I am so close to hanging up my cane. I'm so, so grateful to be walking, hip pain free, again.

During my recuperation I started thinking about how I will get to my final goal, not that far away now, and how I will maintain that goal when I get there. I was reminded of the topics in the past, the habits I have newly developed and how my thought processes about food and eating have changed. My own success can be attributed to a few things, over and above YOUR HELP and reducing calorie intake:

1. I very rarely snack anymore.
2. I very rarely eat fast food anymore.
3. I never eat to the point of feeling stuffed anymore.

I found this article which will be helpful to me as I continue:
https://theconversation.com/ten-habits-of-people-who-lose-weight-and-keep-it-off-101387

I am now looking forward to adding more activity to my life

What insights have you gained?

✅keep to a meal routine: eat at roughly the same times each day. People who succeed at long term weight loss tend to have a regular meal rhythm (avoidance of snacking and nibbling). A consistent diet regimen
across the week and year also predicts subsequent long-term weight loss maintenance

✅go for healthy fats: choose to eat healthy fats from nuts, avocado and oily fish instead of fast food. Trans-fats are linked to an increased risk of heart-disease

✅walk off the weight: aim for 10,000 steps a day. Take the stairs and get off one tram stop earlier to ensure you’re getting your heart rate up every day

✅pack healthy snacks when you go out: swap crisps and biscuits for fresh fruit

✅always look at the labels: check the fat, sugar and salt content on food labels

✅caution with your portions: use smaller plates, and drink a glass of water and wait five minutes then check in with your hunger before going back for seconds I NEVER GET SECONDS)

✅break up sitting time: decreasing sedentary time and increasing activity is linked to substantial health benefits. Time spent sedentary is related to excess weight and obesity, independent of physical activity level

✅think about your drinks: choose water and limit fruit juice to one small glass per day (NO JUICE)

✅focus on your food: slow down and eat while sitting at the table, not on the go. Internal cues regulating food intake (hunger/fullness signals) may not be as effective while distracted

✅ always aim for five serves of vegetables a day, whether fresh, frozen or tinned: fruit and vegetables have high nutritional quality and low energy density. Eating the recommended amount produces health benefits, including reduction in the risk of cancer and coronary heart disease. (6 OZ per MEAL minimum)

My Insights:
1) Having a really compelling reason to maintain your weight is essential. And yes, you can modify or enhance it to
Keep It working for you over time.
2) Weigh daily
3) Weigh all food & track
4) Walk 10K steps per day
5) Design meals you love!
6) Eat meals earlier in the day
7) Determine what triggers mouth hunger or cravings. Take action to
Reduce those triggers. For me? Salty foods, high fat sugary foods, eating out (see salt & possibly sugar).
8). Be kind to Yourself in non-food ways.
9) Develop New hobbies & interests
10) Never Give Up.