Although weight gain may be caused by a number of factors, such as over-eating, a sedentary lifestyle, hormone imbalance and aging, the best formula for weight loss still includes healthy dietary modifications and regular exercise. A holistic plan for weight loss addresses each one of those contributing factors, corrects the problem, and helps you to get back to a healthy weight naturally. Always consult your physician before beginning any weight loss plan.
Proper Nutrition
From a holistic perspective, proper nutrition is fundamental not only to maintaining a healthy weight, but to overall health and well-being. Unlike fad diets, which require severely decreasing calorie intake or restricting certain macronutrients, such as carbohydrates or fats, a wholesome, natural diet includes eating a variety of fresh, whole foods every day.
The U.S. Department of Agriculture sets the standard for healthy eating in the revised food pyramid. To meet your daily requirements, consume 6 to 8 oz. of grains, at least half of which are whole grains, 2 1/2 to 3 cups of vegetables and 2 cups of fresh fruit, 3 cups of dairy products and 5 1/2 to 6 oz. of other protein foods like meat, eggs and dried beans, along with 6 to 7 tsp. of healthy fats or oils each day. The USDA also recommends avoiding processed foods and refined sugar as in candy, syrups and soda. The average calorie intake is around 1,785 and 2,640 per day for women and men, respectively.
Exercise
The best way to burn calories and lose weight is to be more active. Regular exercise is a vital element of any healthy weight-loss plan. Using the USDA standards, adults need at least 30 minutes of moderate to vigorous exercise each day just to stay healthy. To lose weight, you may require more than 30 minutes per day. This requirement may be higher than you expect. The old standard, and one that is still sometimes promoted today is 30 minutes, three or four times per week. That is simply not enough to burn excess calories. However, this does not necessarily mean you need to go to the gym every day or work with a fitness trainer. Other acceptable forms of exercise might include biking, swimming, golf, dancing, sports, gardening and yard work. The key is finding something you enjoy.
Attitude
You have heard it said that attitude is everything. That also applies to health and weight loss. Avoid negative and self-degrading thoughts and words such as, "I am fat," "I will never lose weight" or "I hate the way I look." According to Dr. Donald Hensrud, Mayo Clinic Preventative Medicine Specialist, by perpetuating negative attitudes, you are setting yourself up for failure. This happens because continually beating yourself up emotionally or thinking negative thoughts about eating well or exercising creates the illusion that losing weight is a burden and drudgery. You will eventually give up doing the things you dislike. Instead, Hensrud suggests focusing on the positive aspects about losing weight. Think about the healthy foods you enjoy now that perhaps you disliked as a child. Think about how good you feel after your workout. And, commend yourself for the things you do well.
Considerations
Remember that a holistic diet plan for weight loss focuses on the whole you, not just your weight. Rather than making a specific weight your goal, focus instead on improving your overall health. Set goals such as being able to play a favorite sport again, participate in activities with your children and keep your blood pressure and cholesterol levels within healthy ranges. Focus on feeling good, not just feeling good about the way you look on the outside. If you have been struggling to lose weight, it is important to work with your health care provider or licensed nutritionist. If following a healthy diet and a regular exercise plan do not produce any noticeable results, this may indicate a more serious medical condition.
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