How to Stay on Fitness Track by Marjie Gilliam

[Guest guest]

I have a friend who was just telling me the other day that she is

putting on weight and she is now in the process of losing a little

weight. I told her that losing weight is a long process and she needs to

be patient. Like a lot of people, she asked if there is an easier way to

lose weight and thought maybe she will go for liposuction.

 

" Well, you can consider that if you do not mind spending the money. And

to be frank, if you do not change your eating and living habits, the

extra pounds will come back to you. " I said.

 

Indeed, changing our eating and living habits are promising ways to

losing weight and to healthier living. However, we need perseverance and

determination to see us through. And the most important thing is, you

must be ready to commit to the change. Are you ready to lose weight and

to live a healthier life? Wishing everyone a healthier 2008!

 

Resolutions are an opportunity for us to create positive goals.

 

Unfortunately, on average, most health and fitness resolution last only

about four weeks, and then it is back to old habits.

 

Here are some suggestions to help keep you on track this year.

 

No more excuses. We often justify our behavior with what we want to

believe are good reasons. Two of the most commonly heard excuses when it

comes to absence of exercise are lack of time and/or money.

 

Getting into shape does not require a health club membership, expensive

equipment or putting aside hours of your time each day.

 

It boils down to taking a look at your activity level, and if it is not

where it should be, making a few simple changes that will get you up and

moving.

 

If you have desk job, for example, make a resolution to use your breaks

to take a walk and stretch out. If your building has stairs, use them.

 

Create a small fitness group with co-workers. Being around others with

similar goals is supportive and encouraging, and provides the

accountability necessary to succeed.

 

Every additional step you take during the day burns that many more

calories and moves you closer to your goal.

 

When it comes to diet, there are no excuses for not cutting back on

calories. Small changes include leaving a few bites on your plate at

each meal and switching to water in place of higher calorie drinks. When

ordering a restaurant meal, ask for the lunch portion or box half of the

meal for the next day.

 

Go for fat-free dressing instead of full-fat versions and ask for your

dressing on the side so that you can control how much you use.

 

Although these examples may seem as if they would have little impact on

weight loss, the truth is, it was the little things that added up to the

extra pounds and inches in the first place.

 

No time for a work-out? Many simple strengthening exercises can be

performed easily at home in just minutes a day, with no equipment or

expense. Examples are squats, lunges, crunches and push-ups, which use

your own body weight for resistance and are great for burning calories

and strengthening major muscle groups.

 

A morning work-out consisting of two sets of each exercise will take you

15 minutes or less. Other exercises can be included for additional

strengthening using inexpensive resistance bands or dumbbells.

 

These can be performed on alternate days or, if two mini-work-outs are

desired, a morning and an evening work-out can be planned.

 

Stay positive, stay motivated. It is one thing to have a fitness plan,

but seeing it through requires motivation and a positive outlook.

 

It is important to be active most days of the week, but without

understanding just how many benefits can be gained, there is no real

motivation driving you forward.

 

Experiencing the payoff, from an active lifestyle provides continual

motivation and is the difference between those who look forward to their

work-outs and those who do not.

 

Unfortunately, many look at exercise as a chore or punishment for having

gained weight. These people often start out by doing too much too soon

in an effort to lose weight quickly, only to find themselves tired, sore

and burnt out. Instead of focusing on weight, try thinking of your

exercise sessions in terms of a payoff to you. Few people complain that

they feel worse after a good work-out or are sorry they did it.

 

Exercise brings about many changes in the body, releasing chemicals

responsible for positive mood. This feeling is extremely motivating and

makes you look forward to the next work-out.

 

The bottom line is that exercise and a healthy diet are gifts that you

give yourself and with consistency, weight loss happens anyway without

it being your main focus.

 

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