Winning at Winter Weight Loss
A common New Year’s resolution is to lose weight and “get in shape”. If you’ve gained a
few pounds over the holidays, don’t despair! You can create a manageable workout and
eating plan that’s winter-friendly. Drastic measures like starvation diets and binge
exercise are not the answer.
Ninety percent of dieters who lose weight regain it within one (1) year. Diets that require
you to give up entire food groups or be hungry don’t work. Eventually, cravings to eat
the missing foods can lead to overeating and regaining the lost weight…plus a few extra
pounds.
Commit to get fit! A workout is simply not just exercise. Fitness is 25% perspiration and
75% determination. Self-discipline is essential to achieving your fitness and athletic
goals. Completing a challenging workout makes you think highly of yourself. The
quintessential way to shed a few unwanted pounds is to carefully plan 4-5 workouts per
week for 30 to 60 minute sessions. Fill your calendar with dates and schedule a
convenient time for your workouts. Treat your workout calendar as you would a
business calendar and try not to cancel the date without rescheduling. My rule of thumb
is to break a sweat three (3) times per week and do two (2) strength and conditioning
workouts as well. Walking or running can be done everyday in addition to your workout.
For cardiovascular benefit, 45-60 minutes is best.
Change your diet by writing down everything you eat for one (1) week. This will help to
analyze the empty calories you consume. Any change you make to your diet is a
positive one. Even if you cut out 250 calories per day, incremental change is the
longest lasting. It’s important to maintain a healthy lifestyle even as you watch your
weight.
Create an interesting exercise regime that is diverse. It should include a combination of
cardiovascular exercise, strength training, stretching and toning for your core (the
muscles around your stomach area) and back. The two forms of exercise that increase
your metabolism are aerobic exercise and weight training. With weights, your muscles
become metabolically more active even when at rest. As we age, our metabolic rate
lowers and weight creeps up insidiously and there is a loss of muscle mass. It is
common to lose about 6 pounds of muscle tissue every year if you lead an inactive
lifestyle. The reduced metabolic rate leads to weight increase. You can counteract this
by improving your food choices to your diet along with controlling your portions. This will
surely lead to gradual weight loss and maintenance.
Diet and exercise are inextricably intertwined. We have to fight the aging process
through a moderate to hard exercise regime, along with a healthy diet. Most
importantly, choose an exercise that you find fun, even if it’s challenging. Your reward
comes in the form of lost pounds and feeling accomplished, relaxed and happy. You
can do it! Please feel free to email me questions or let me know how you’re doing at.
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