If you've put on a few extra pounds during the winter months or want to get into shape for the first time, don't
despair. You don't need to become obsessed with shedding unwanted pounds. It's all about moderation and gradual lifestyle changes. Here's a few things to keep in mind as you venture forward:
- Focus on things other than weight-loss: eating healthy, regular exercise, self-esteem and most importantly, self acceptance for who you are right now. Health and fitness isn't about a number on your bathroom scale-- it's about balancing all aspects of your life physically, emotionally, and spiritually. Approach fitness from a lifestyle perspective and everything else will fall into place.
- It's only possible to lose 1-2 pounds of fat per week. One pound of
fat is equal to 3,500 calories. So, in order to lose a pound of fat per
week, you have to burn 3,500 calories more than you eat. In order to lose 2
pounds of fat in a week, you have to create a whopping 7,000 deficit. This
can be a combination of calorie reduction and increased exercise. For
example, if you want to lose 2 pounds a week, you could burn an extra 400
calories a day through exercise and reduce your daily food intake by 600
calories. (Daily calorie intake should never go below 1,200 a day. Any more
than that and your body will think it's starving and hang onto those fat
deposits with a vengeance.)
- There are plenty of diets out there that promise faster weight-loss, the
catch is that what you're really losing on those diets is water and muscle.
Besides being unhealthy, water loss is only temporary. Once you begin
eating normally again, the pounds will come piling back on. Losing muscle is
a nightmare because it slows your metabolism, making it harder and harder to
stay lean. Not to mention the fact that muscle is what gives a body that
sleek beautiful look (picture an athlete or dancer). If you lose muscle, you
might weigh less on the scale, but your body will begin to sag. Not the
result you want! Fat loss requires a long-term commitment to eating right
and leading a healthy, active lifestyle. Anyone who promises you quick and
easy weight loss is lying (and probably making money somewhere along the
line).
- Concentrate on making physical activity a part of your daily routine. Walk, bike, skate, dance, sign up for an aerobics class, buy some dumbbells, rent a few exercise videos-- anything
active that appeals to you. Read inspirational and informative health and fitness magazines and books.
- Go to the grocery store and stock up on fresh fruits and vegetables.
Think bananas, carrots, peaches, berries, apples. Buy soft whole grain bread, a jar
of peanut butter, some whole grain cereals like Wheaties, Grape Nuts, or
Nutri-Grain. Get skim milk, light cheeses, lean turkey, fruit juice, bagels,
pasta and marinara sauce. Buy some fat-free refried beans and whole wheat
flour tortillas for bean burritos. How about some popcorn, fig newtons, or
oatmeal cookies for snacks? Get the idea? Stock up on a variety of healthy,
nutritious food and plan what you'll have for the day. That way you'll never
wind up without healthy food on hand.
The whole idea is to take good care of yourself by making positive changes. It's a much healthier option than setting an unrealistic, self-punishing weight-loss goal that sets you up for failure. Instead of wasting precious energy worrying about losing weight; get outdoors, be active, and taste Mother Nature's natural bounty-- the weight loss will follow.
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