Katherine's Diet Tip #4: Get Out There!

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Connie came to me very depressed. She had two little ones at home and although she loved them dearly, she felt trapped and miserable.

I felt terrible for her. Here was such a vibrant woman reduced to living a depressed life of eating and sleeping. We devised a very simple action plan I hoped would start her on her way to a happier way of living - with weight loss naturally to follow.

We decided that no matter what, she would get outside every single day. She would bundle herself and her children up and take a long walk with the stroller, see some sights or visit some friends - on foot.

Two weeks later, she was like a new woman. She was vibrant, happy, excited - the old Connie I knew. Within three months (with additional eating advise and coaching), she lost the 20 pounds that were plaguing her.

I learned a lot with that experience and have given similar advice to other moms. I believe spending time outdoors in the fresh air saved Connie from being depressed and unhappy and from eating her way to oblivion.

We all need a certain amount of sunlight and exercise to reduce depression and anxiety. Take time to smell the roses and go play outside! Getting outdoors to walk or move in any way will burn at least 100 calories in 15 minutes. Accumulate one hour a day and lose 40 pounds in one year (with all else being equal).

If getting out helps you focus less on eating for entertainment and you save 100 calories a day, you'll lose another ten.

Excerpted from "Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations" by Katherine Tallmadge (LifeLine Press)