Create some simple rules

I no longer feel that weight loss and weight maintenance is as simple as focusing on food day by day. This not only becomes tedious, it leads to self-sabotage and disappointment.We need many other aspects of our lives to be balanced. Otherwise, it becomes much more difficult to feel in control of food. If we are feeling somewhat content with our daily routine, we are less likely to snack; similarly, if we are less fatigued, making more appropriate food choices is easier. That grumbling negative-chatter that often permeates our thoughts seems only to be settled with a quick grab of food.So, what can we do?If I look at the things that create a somewhat balanced day for myself, it would include some exercise, preferably outdoors, getting a reasonable sleep, and making sure I don’t procrastinate on a few items I should get done (this could be as simple as phone calls/e-mails/bills to be paid and so on). I also feel grounded and happy if I’ve spent a bit of quality time with my grandson. With these things in place, I am much more likely to make better food choices, and much less likely to pick up a bag of potato chips on the way home from work.Morning routine; this to me is very very important. If I get up a bit earlier and have time to sit and write out those things I want to get done this sets my day up nicely. Three days a week I will get up early to go to swim practice; I do not like these early mornings, yet I always find my mood better with some exercise done early in the day. Is it the endorphins? We should all obligate ourselves to do 5 minutes of something that is good for our body each day. Air squats, plus desk push-ups, a 1 minute plank. Most of us sit all day, and we need some movement. Just beginning the day with a few minutes of something active will be empowering.I find more and more people are cycling to work, and beginning and ending your work day with exercise to alleviate the stress of the day is wonderful. Or how about a longer walk on the way home - get off the bus a few stops early? A walk at noon is another time to do some movement. It does not have to be a long walk, 10 minutes of sun and movement would be excellent.Sleep is so important, and I continue to struggle in this area! We should all turn off our smart phones and tablets early enough to allow our natural melatonin levels to rise. None of us should be lying in bed to midnight looking at Facebook or YouTube. At the very least, turn off your television an hour before bed, and read, or listen to a podcast or audio book. Lack of proper sleep will leave us fatigued and irritable the next day, and we are much less likely to follow a food plan.Our plan therefore is this: get exercise, establish a morning routine, get proper sleep, (a short bout of meditation somewhere would help), and proper nutrition will follow.Get up 10 minutes earlier; make coffee or tea and write your goals for the day. Don’t just rush out the door. Obligate yourself to do some movement somewhere in the day—-a few strength moves in the morning, walk at lunch, get off the bus early and walk a few blocks home. Smartphones and television off one hour before bed! Lastly, if you do nothing else the best food rule would be no snacks after supper.You can do it. Keep on trying, and never ever give up. This is your health, your life.Dr. Doug