A good week, and you know we needed it.
And we need to keep going.
It seems that every good week is followed by a so-so week, and with only 40-plus days left, we can't have any more so-so weeks.
I must admit that this week was difficult. I worked out a bunch and my food intake was less.
In the past, we talked about how family and friends need to support the person who is trying to get fit. That is still the most important part from my perspective. But we who are struggling and working hard to get fit and lose weight need to be supportive of those around us, too.
This last week, I noticed I was a bit irritable, and I assume it's because of the stress I am putting my body through. I've noticed that I am crabby with the ones I truly care about the most. Let your loved ones know you truly appreciate them and all the support they give you, and that you may not always realize that you are on edge, but that you are sorry for your behavior.
Restaurant eating, by Joan Peterson, FitQuest trainer
Many people believe that they must stay out of restaurants while trying to lose weight. That is not only unrealistic, it is unwise. True, there are temptations that one may not normally encounter, but with some planning and knowledge, it can actually work for you and not against you.
First, restaurants are a good place to have the foods you know you cannot be trusted with at home. You are given a specific portion, you aren't dealing with leftovers, and you are relaxed and enjoying the experience.
Be assertive and ask for your food to be prepared according to your specifications. Smile and say please so the server doesn't get irritated with you. Many calories and grams of fat can be saved this way.
No butter on the bun when ordering any type of sandwich. They usually slap on a couple tablespoons of butter before toasting the bun. It's a huge savings if you keep the butter off.
Keep all dressings and sauces on the side. You can control amounts that way, and dip your fork in the sauce with each bite instead of drowning the food in it.
Remember that anytime you cut something in half you're doing twice as good. If possible, split a meal with someone. Many of us will eat everything on the plate just because it's there, when in actuality, half the amount would have been just right.
Always order the small size of whatever it is you are having.
Make smart choices that don't compromise the meal. For example, mushroom or veggie pizza instead of pepperoni or sausage. Many fat grams will be saved, but you're still getting the pizza.
Lastly, be sure to give yourself permission, especially if you are having a food that probably isn't the best choice. This takes away the guilt that makes many of us fall completely off the wagon.
I'll say it again - less of it, less often or change it. Restaurant eating is a fact of life; learn how to do it wisely.
GARY WALTERS writes a weekly column in the Neighbors section regarding his progress in the Kinship Wellness Challenge. To learn more go to www.brainerddispatch.com and then to the KINSHIP CHALLENGE link or www.kinshippartners.org.
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