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Here’s how you can get started:

• Look for ways to reduce sedentary time and increase movement throughout your day.
• Set aside specific times in your daily routine for physical activity and make it a priority.
• Find a gym or fitness center that is conveniently located near your home. Some individuals opt to hire personal trainers for guidance.
• There is an activity suitable for everyone, so explore different options until you find something you enjoy. For instance, water aerobics is a low-impact workout that is excellent for weight loss and provides a good cardiovascular routine. The water’s resistance allows for an effective workout while minimizing the risk of injury.

However, it’s important to note that exercise alone may not guarantee weight loss. While it plays a significant role (20%), the majority (80%) of weight management relies on food choices. It’s crucial to understand the relationship between food and exercise. Simply exercising extensively does not entitle you to consume high-calorie dinners or indulge in excessive alcohol consumption without consequences. Metabolism and genetics also influence weight loss. While some individuals can eat without gaining weight, most people need to be mindful of their food choices and portion sizes, even when exercising regularly.

Regardless of the type of exercise you engage in, remember to pay attention to your food portions as well. For those who exercise frequently and reach their target weight, they have an advantage in maintaining their weight due to their regular physical activity.

In addition to exercise, proper hydration is vital. Drinking water provides numerous advantages, such as supporting the function of your cells and organs, regulating body temperature, maintaining healthy skin, boosting alertness, and supporting brain function. Additionally, it aids in digestion and makes up approximately 60% of your body composition.

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Also remember , that one meal or food item will not break your diet. “It’s the choices you make every
day that all up.

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“I was an overweight child and understand the difficulty of a weight loss journey, … Where most diet programs talk solely about food, they do not address the underlining factor, which is changing your mindset. Our bodies all have different energetic needs and need to be nourished consistently to maintain optimum levels of energy and keep our metabolisms going.”

Westerman was reared in South Africa and is constantly looking for new ideas, like the launch of her cookbook, “Cooking with Sheryl Westerman” (March 2019). ThreeBestRated, which reviews American companies, ranked her number one among the top three hand-picked weight loss centers in Atlanta in 2018.

Here are her 10 tips for losing weight, having more energy, and being healthier in 2019:

1. Eat breakfast, lunch, and dinner and have healthy snacks available. If 10 is full and 0 is empty, never allow yourself to go below 4. Protein bars are the new “in thing.” My favorite protein bar is NuGo. It is totally delicious, high in protein, satisfying, kosher and pareve.

2. To be successful, you have to set a consistent daily routine (including weekends). Eat at the same times every day. This way your body will start recognizing your new way of eating, and it will stop storing energy as fat. Try to eat dinner early, as late eating is definitely a negative factor in trying to lose weight.

3. I do not believe in fad diets. If something is too good to be true, it usually is. They are all wasted suffering. Depriving yourself does not work in the long term. Losing weight is all about a common-sense way of eating. I believe the biggest challenge is changing your mindset. Pace yourself and be patient. Do not jump on and off the scale every day, it will drive you crazy. Weigh twice a week at most. If you are overwhelmed with too much information, go and see a nutritionist. Portion control is extremely important. You can gain weight by eating too much healthy food.

4. Nothing can ruin a diet like anxiety and stress. Anxiety makes you rush through eating, as does unconscious, mindless eating. Nothing you eat will take the stress away. No matter the situation, you cannot “feed a feeling.” The worst thing you can do is to say, “I don’t care.” We are all human. Trying to be perfect is a toxic journey. If you have a slip up, then freeze the moment. Tell yourself to get back on track now and minimize the damage.

5. Exercise is very important to speed up your metabolism. If you are a beginner, exercise physiologists believe that 15 minutes in the morning and 15 minutes later in the day, three to four times a week, will make a huge difference. Exercising will reduce your stress levels. If you exercise intensely and don’t see the results on the scale and are frustrated, it is because 80 percent of weight loss is food and the other 20 percent is exercise. You cannot “out exercise” bad eating.

6. Drink water. Being well hydrated burns more calories. Try to drink eight, 8-ounce glasses of water per day. If you do not like drinking cold water, try herbal teas. Sparkling water is also another option.

7. Two squares of dark chocolate a day will not be the deal breaker. Weight loss is about moderation and self-control. Watch your alcohol intake because alcohol is liquid sugar. You can have a small piece of challah and a little wine on Shabbat. I do not believe in “no carbs.” Why would you want to suffer? This has to be a soft landing. You need all your food groups: protein, starch, fats, dairy, and fruit. … A balanced diet will become a lifestyle change.

8. Cooking at home is good for your wallet, waistline and well-being. Make a resolution to not eat out so often because portions are usually bigger, have more sodium, and sauces all have hidden calories at restaurants. There is nothing like having chicken soup when you do not feel well. Kosher chickens taste better than others. (Ina Garten, the world famous “Barefoot Contessa,” also stated that in her book).

9. Get enough sleep. Sleep deprivation makes you feel fatigued. This can result in needing to stay awake by needing more snack foods, junk foods and caffeine to get through the day.

10. Failing to plan is planning to fail. Make sure you buy your essential foods weekly and cook on a Sunday, prior to the week ahead. An Instapot is easy if you have nothing prepared. It is a multi-versatile cooking appliance that has enough high-power energy to cook frozen foods quickly. Never go to the supermarket hungry. Make a list and shop the outside perimeter of the grocery store.

Westerman’s motto is: “Nothing tastes as good as thin feels.”

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Sheryl, we’d love to hear your story and how you got to where you are today both personally and as an artist.

I was an overweight child, teenager, and young adult, and totally understand the difficulty of a weight loss journey. This has led me to become passionate about my career as I have walked in these shoes. Never did I ever believe this would become my career. I have had 44 years of experience in weight loss counselling, research, and motivational lecturing. I fortunately have the unique ability to get inside people’s heads, motivate them, and therefore change so many people’s lives. I still have issues with certain foods, I just have a better grip on learning how to deal with difficult situations. No matter how bad you feel, you can’t feed a feeling. If I make a bad food choice, as no one can be perfect, I don’t beat myself up anymore. I freeze the moment and know that the very next day I can continue the right path (I call it recycling). This is what I teach my clients.

We’d love to hear more about your art. What do you do you do and why and what do you hope others will take away from your work?

It is my passion to change people’s lives for the better. When I initially see new clients, they are often confused and very unhappy about their inability to lose weight. The reason being is that there is so much information and this becomes overwhelming. Before anyone can begin a weight loss journey, it is essential that they learn to change the way they think. So, it’s all about cognitive therapy. Once you have changed your behavior this will become your new way of thinking. This is vital for their long-term success. I have designed a simple and uncomplicated eating lifestyle. It is very portable and will allow for the total enjoyment of healthy balanced meals whether at home or dining out. Believe me, there is no quick fix to losing weight and keeping it off. By adhering to my plan and staying committed, people will achieve success.

Artists face many challenges, but what do you feel is the most pressing among them?

The biggest challenge I have is getting people to not give up on themselves and realize that every day is a new day to start, no matter how many times they have failed in the past. Eating must be enjoyable. It’s social and nobody can succeed following a rigid plan. Exercise is extremely important; one cannot think that exercise alone will allow you to lose weight. It has to be a combination of 80% food, and 20% exercise. In addition, they have to be well hydrated and get enough sleep. This is a country that is very fast pace. People work long hours, and failing to plan is planning to fail. An example of a plan is shopping weekly and prepping meals over the weekend. Try to avoid buying so many prepared snacks. Avoid foods that are high in saturated fats, have way too much sodium msg, and sugar. Learn to read food labels. Eating healthy is the building block to a happier healthier life.

Do you have any events or exhibitions coming up? Where would one go to see more of your work? How can people support you and your artwork?

There is nothing like word of mouth. I arrived in America from South Africa 26 years ago and knew nobody. I had to start from scratch, as I had a thriving practice there. I only had my sheer determination to change people’s lives and use the common-sense approach of weight loss. Losing weight does not have to be extreme suffering. So, I created a plan that can work for anyone under any circumstances. I have been extremely fortunate that doctors have been so impressed with the results of their patient’s weight loss. They have belief in me, and therefore refer their patients to see me. I have been in many articles and on television. My website is www.sherylwesterman.com. People can follow me on Facebook, Instagram, Pinterest and see what products and new ideas I share to make eating at home a bigger priority, and allowing them to save so much more money. I am publishing a recipe book that will be available beginning of February 2019. The book will be very easy to follow and allow people to understand different food groups, in addition to portion sizes. Losing weight is not mission impossible. So, they will need the right tools and information to become successful. I also do workshops at companies that feel their employees will truly benefit from good nutritional advice, that they have more energy and lower their health care costs.

Contact Info:

• Address : 750 Hammond Drive Perimeter Ridge Office Park Building 7, Suite 350
  Atlanta, GA 30328
• Website : Sheryl Westerman nutrition
• Phone : 770-3649391 cel 404-2579001 home
• Email : Sherwesterman@aol.com
• Instagram : Sheryl Westerman nutritionist
• Facebook : Sheryl Westerman nutrition and weight loss
• Other : Sheryl westerman pinterest healthy recipes and tips, healthy beverages and boosters, fitness, and inspirational quotes.

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This guide is not for beginners; this is made for athletes and or people who are very consistent with their training. Their training is combination of both weight lifting and cardio vascular movements.

Working out is great for the body but not an excuse to eat more than we should. It is there for us to maintain a healthy lifestyle, we can’t choose to use is it a crutch. A balance of essential nutrients given by Sheryl and smart physical activity will be your recipe for success!

Pre-Workout Meals
Pre-workout meals are essential for your body’s endurance and performance. Our body’s main source of fuel is carbohydrates; therefore the nutrients we select before a workout should be carbohydrate dense. Sometimes this gives people the idea we can eat anything we please before a workout, but this just isn’t the case. Fueling the body properly is the key to great training but also a healthy balanced life style.

These are just a few options; these options are for people who are training at high intensities. Your pre- workout meals can vary in a multiplicity of ways depending on gender, weight and lifestyle goals.

Here are some good options for pre-workout meals:

• ½ cup of oats with ½ cup berries & 1 tablespoon honey or 1 packet stevia (breakfast option)
• 1 egg, 2 whites with vegetables & two slices whole wheat toast (breakfast option)
• 4oz lean meat (fish/poultry), ½ cup brown rice & 1 cup vegetables (Dinner Option)
• 1 flat out wrap with 4 slices of turkey, 1 tablespoon of hummus and 1 banana (Lunch Option)

Post-Workout Shakes

After a strenuous workout we find ourselves feeling very hungry or sometimes even famished. This doesn’t give us the entitlement to go and eat anything that comes to mind. We must be conscious of our post workout choices and choose healthy options that not only will refuel our muscles but keep the number on the scale down as well. Our body’s main building blocks are proteins. After a strenuous workout our body needs them in order to rebuild and replenish. This is why a protein shake is a great option to have right after leaving the gym. While protein shakes are great some can be high in calories, fat and sugar. These shakes are made for people who are trying to gain mass. For people who are trying to lose weight there are other options that will replenish and rebuild your muscles, but also keep those pesky pounds off. Some of these options include….

• Fit Miss Protein Powder (1 scoop) mixed with 1 cup water or 1 cup skim milk or almond milk if preferred
• Nutribiotic Protein Powder (1 scoop) mixed with 1 cup water or 1 cup skim milk or almond milk if preferred
• Quest Protein Powder (1 scoop) mixed with 1 cup water or 1 cup skim milk or almond milk if preferred

Written by:
Dianna Thomas
Sheryl Westerman’s Intern

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