14. Checkup instead of checking out!

I recommend a complete physical exam every year for everyone of all ages, and particularly before starting a weight-loss program.

A good physical exam at least once every twelve months can save your life, through early detection of deadly diseases like cancer or heart disease. It can also detect medical conditions that could be packing pounds on your body.

FACT: Rapid weight gain, or difficulty in losing weight, could both be due to low thyroid hormone levels (a condition called “hypothyroidism”) or other medical disorders. Nearly 10 percent of people suffer from hypothyroidism, so make sure your doctor checks for it (along with testing your cholesterol levels).

 Hypothyroidism is an under-active thyroid, meaning that not enough of the thyroid hormone is being produced by your thyroid gland (located near the front of your neck). This imbalance has a direct effect on the rate your body burns calories, and your heart rate and body temperature.

Weight gain, fatigue, muscle weakness or pain, increased blood cholesterol, dry, pale, or puffy skin, depression, constipation, and/or heavier menstrual periods could all be symptoms of hypothyroidism.

Choose a “check-up” to help you “check-out” the extra pounds safely and effectively! Ask your doctor to check for hypothyroidism and other medical conditions that could be causing persistent weight gain. 

De-stress for less . . . less pounds.

Stress helps makes you fat and unhealthy. Period. Some scientists estimate that 75 to 90 percent of all doctor visits are related to stress.

 FACT: Stress causes you to store more food as ugly belly fat.

How? Unchecked stress levels increase stress hormone levels (like “cortisol”). Long-term consequences of uncontrolled stress include a very dirty laundry list:

• Overeating, leading to excessive fat

• Poor skin

• Headaches

• Poor memory

• Hypothyroidism

• Ulcers and other digestive problems

• High blood pressure

• Chest pains

• Fatigue

• Depression

• Diabetes

• Decreased muscle tissue

• Bone loss

• Poor immune function

• Anxiety

• Sleep disorders

Wow! I don’t know about you, but it stressed me out just reading the list! Choose to stress less by identifying the cause(s) of your stress and then taking immediate action to “re-shape” your life.

Your health is too important to succumb to stress. Life is short enough already!

Here are some easy stress-reducing strategies:

• Strategize rather than stew about what’s causing your stress. Instead of letting stress kidnap your emotions, take control by making a “Most Wanted Stress Enemies” list. Carefully consider what you can do to either a) change circumstances that would relieve your stress, or b) adjust your attitude so it won’t sabotage your thoughts. Curing the stress-causing problems is better than applying a bandage, so make an intense effort to fix them and forget them.

• Play your favorite music every day to “soothe your soul.”

• Get plenty of sleep—a tired mind is a troubled mind.

• Find a trusted friend to share your thoughts and emotions.

• Seek professional and spiritual help if your stress is severe.

Bright Bite

Beware: “stressed” is “desserts” spelled backward!

12. “Walk this Way” for a skinny body, super energy, and sunny mood!

Winning the “Employee of the Month” parking spot is not a reward for your waistline. I know you are thinking, “Oh great, another exercise speech . . .” after I’ve already covered the importance of walking as part of the diet and physical activity plan. I’ve chosen to retouch on it here to emphasize its importance to your overall health. It is going to make you feel good.

 FACT: Regular exercise is just as powerful as common anti-depressant medications in boosting your mood. This creates a positive feedback loop—the more you exercise, the better you feel, so the less you eat.

 Ever noticed the warning labels on stationary exercise bikes? “Discontinue use if you feel shortness of breath or experience discomfort when using this equipment.” Many of us have taken it literally by simply never exercising again because we felt discomfort the last time we attempted to start an exercise program—so we simply became couch potatoes!

Was “No pain, No gain!” running through your mind for a brief five seconds before you “discontinued use” of your body and dreams for life? Well, try this health headline on for size: “Good News: No Hurt Required to Lose!”

Walking is the perfect low-impact, enjoyable solution—please don’t show ingratitude for your ability to walk by making excuses. It’s easy to start a walking program and it doesn’t hurt! A brisk walk during lunch is a great way to boost your metabolism and mood. Make it brisk, baby!

For maximum diet and beauty results choose to walk at least six days a week for at least thirty to forty-five minutes. “Too busy” for a full thirty-to-forty-five minute walk all at once? Try several ten-minute power walks, spaced throughout your day, to keep your energy up and to lower your blood pressure.

Bright Bite: You know it is time to start a regular walking program if you find certain body parts refusing to leave the floor when you try to do a few push ups, even when you are on your knees leaning forward!

Take your walking from great to best by asking your Diet Buddy and/or family to walk with you for some great talk time. Kids and grandkids will also love the “adventure,” and they will likely keep you moving at a faster pace to burn more calories.

Be young and cool—buy an iPod to listen to your favorite “make me fit” music while you walk (make sure you download “Rescue Me” by Fontella Bass). Listening to music from your earlier years will energize your walk! Feel eighteen again.

Good walking or running shoes with a great arch support are a must—so grab some new shoes if yours don’t have firm arch support. Make it a healthier shopping trip by walking briskly and taking the stairs. Light stretching before and after you walk will make your muscles feel great and put a smile on your face. Too rainy or too cold? Head to your local mall or walk in place at home with the tunes blasting.

FACT: Walking is the easiest way to start something good, but it’s just the beginning of your path. Before long, you will find yourself with an urge to pick up your pace—and maybe even start running or lifting weights. You may even get around to taking those dance lessons with your spouse you never started!

A “step counter” (also called a “pedometer”) is an electronic device clipped to your belt that automatically measures your steps (can be purchased online or at any fitness store). Start a daily total steps competition with your Diet Accountability Partner.