Tips for a Healthy Lifestyle

Recently, I shared my Weight Loss Story with all of you. I thought it was a good idea to post it the same day as "The Biggest Loser" finale, since I can relate somewhat to what they are going through. My weight loss journey started four years ago. In the last two years, I have been able to maintain a healthy weight, and I exercise regularly. I remember in the past I could go months without exercising and now, I try to exercise at least 3-5 times a week. I do not diet, I choose to make healthy choices.

I wanted to share some of my tips with you that helped me during my weight loss journey. I am not a professional doctor or dietician, so if you would like to start your own weight loss journey, consult your doctor or dietician before you begin any weight loss program.

1. Try to do something active everyday, for at least 30 minutes to one hour. Take a walk, use exercise videos at home, or join a gym. Exercise at least 3-5 times a week. I joined a gym in February of 2009 and this really helped me with weight loss. Once you get into a good routine of working out, your body will crave movement often! Include cardio and strength training in your workout. Strength training will help you build muscle and tone up!

2. Increase your fiber intake. Research says that Americans are not getting enough fiber in their diets. Fiber helps move things along and keeps your system clean. Try to eat as much natural fiber as you can. Apples are a good source of fiber.

3. Keep fresh fruits that are easy to prepare within reach. I love to keep apples, bananas, and grapes handy. I also love to buy unsweetened frozen fruit. I let it thaw out a little before I eat it. I even make smoothies with frozen fruit. One of my favorite smoothies includes blueberry with fresh spinach leaves. It's delicious and you can't even taste the spinach. I do a handful of blueberries and a handful of fresh spinach leaves with ice. That's it! Sometimes I add strawberries.

4. Replace any white flour foods with whole wheat. It's healthier and more filling. Even if I buy waffles or pancakes, I try to find the closest to whole wheat as possible. Same thing goes with bread and crackers.

5. If you plan to eat at a restaurant choose healthy items. Order grilled chicken with steamed vegetables or pinto beans as the side. Substitute fries with fresh fruit or another healthy alternative. If you order a drink, order water with lemon or unsweet tea. I am from the south and sweet tea is a big deal here. If its self serve, I like to put 75% of unsweet tea in my cup with 25% sweet. It gives it a little flavor and has less sugar and therefore, calories.

6. Do not allow junk food in your house. Simply don't buy it! When it's there, you will have the temptations to eat it! Same goes for baking. If you MUST bake, save one or two of the cupcakes or cookies and get the rest out of your house! Share your baked goods with neighbors or friends.

7. Schedule regular massages.  Our bodies require maintenance, just like our cars do. Invest in yourself-and don't feel guilty for it! Massages are a great way to destress. Even with the exercising that I do, a montly massage is a HUGE part of a healthy lifestyle. Many places offer wellness programs where you can get good deals on massages if you sign up for their wellness program.

These are a few of my tips for living a healthy lifestyle. I hope this inspires you to stay healthy so that you can live a happy and healthy life. If you have any questions for me, please email thefrugalfreegal@yahoo.com.

Do you have any healthy tips to share with us?

Image source: iClipart

My Weight Loss Journey

I was athletic in junior high and high school. I ran track and played volleyball. I was also a lifeguard at a local pool for several years and stayed in shape by swimming. I was fit and trim in high school.

Then I went to college. I lived on campus my second year of college. It became a routine to head to the dining halls and eat whatever you wanted, as much as you wanted. Everything was fried, and french fries are served with almost every meal. I remember ordering plates of chicken tenders with gravy and french fries, a cookie, and a Dr. Pepper. I remember the cheese sticks. They were very yummy--a little too yummy. I also remember that Chick-Fil-A was a popular choice several days a week. The Polynesian sauce...I put it on my sandwich, I even dipped my fries in it, even when the sandwich already had mayo on it.

When I visited home, people started to notice that I wasn't as fit and trim. I could tell because my clothes were getting tighter and I was creeping into a size 16. Then, in no time, I was in a size 18. I remember weighing 180 before I got married. My wedding dress was a size 18. I didn't ever feel that big, but in pictures, I noticed it more. I thought to myself, "Who is this girl?!" Anytime I went out I didn't feel that great because I wasn't able to wear many flattering outfits. I was slowly losing the battle with food.

After marriage, the comfort level set in. I was comfortable with my husband. I didn't have to try as hard, afterall, we were already married, right? He would love me no matter what, but I was beginning to hate the way I felt. I was a teacher and I remember all of the foods that we were tempted with as teachers--donuts, cupcakes, candy. Eating these were a regular part of my diet. But, I was miserable, I was depressed, I was unhappy. I was--fat. (It is hard to say that, but I was in denial at the time.) I had weighed in at my heaviest, 208.

After we moved to our second assignment in the USAF about four years ago, I was still a little heavy. I started adding exercise into my daily schedule. I remember my attempts at exercise again in the apartment complex gym and remember reading the book, "You, On a Diet," by Dr. Oz. The book explained how our bodies work and how they processed foods. I believe it mentioned something about eating organic foods and unprocessed foods, so I started researching this subject more. Before I knew it, almost everything I was buying was organic.

I started noticing a change when I changed my eating habits. I noticed I was losing weight and I noticed that with eating right and the combination of exercise, weight was really coming off. My husband noticed it, even though he thought my idea of eating organic was a little crazy. But there was proof. I was getting smaller. I was happier. I also learned about portion control.

About a year went by and I was still losing weight. Then I got pregnant. By the time I was pregnant, I weighed in at 180. I had lost 28 pounds before my pregnancy during my weight loss journey. Learning to eat right was a blessing in disguise for my new baby. I gave my daughter the best nutrition any new mother possibly could, eating as many whole grains and fruits and vegetables as I could. At 9 months pregnant, I was back up to 206. I had only gained 26 pounds during my pregnancy, which is good.

After my daughter was born, I continued to eat well. I replaced all white flour foods with whole wheat and whole grains. I kept fruit around so anytime I was hungry I ate fruit. Weight dropped quickly, and I was into exercising again. I joined a gym. The gym offered childcare so it was nice to be able to exercise while my daughter was in childcare. More weight was coming off.

I started getting compliments. People noticed that I was losing weight. They wondered what my trick was. I told them the truth--I was losing weight through eating right and exercise. Afterall, this is the healthy way to lose weight and stay healthy. Compliments are like gold to anyone losing weight and is motivation to continue on.

I was approached this past spring to get certified to teach cycle classes. I never pictured myself ever teaching cycle classes at a gym, but I gave it a try. I became certified to teach indoor cycle classes. For anyone that has ever taken a cycle class before, they are challenging, but they are great, intense workouts. I was put on the sub list at our local gym to teach cycle classes and have taught many classes. After the holidays, I plan to teach on a regular basis a few days a week.

I now weigh in at 140. I have lost a total of about 70 pounds since the beginning of my weight loss journey. Through eating right and exercising as often as possible, I have been able to maintain a healthy weight.

I am healthy and I am happy. I hope that I can inspire others to start their own weight loss journey.

Before: 2007

After: 2010