Dr. Hillary
Since weight loss is a popular New Year’s resolution, I would like to encourage those who want to lose weight to start making permanent changes in their lifestyles. Since it took time to put on extra pounds, it will take time to lose the excess weight. Don't fall for weight loss programs that claim immediate results. There are no shortcuts to weight loss. Weight loss is a lifetime project that requires commitment and perseverance.
Weight loss and gain are directly related to the energy we supply our bodies by eating food and the energy burnt in daily activities. For weight maintenance, there needs to be balance between energy supply and demand. When there is more supply, the energy surplus turns into fat cells. It is only when there is more demand for energy that weight loss can begin.
The only goal of weight loss should be losing excess body fat. Losing water or muscle is not healthy and it does not improve appearance or performance! The two most important habits that anybody trying to lose weight should adopt are: developing healthy eating and getting enough physical activity.
Developing Healthy Eating
Three square meals a day and nutritious snacks in-between are necessary for performance in our daily activities and overall health. Be mindful of your portion sizes and select foods high in fiber and low in fat and sugar. Here are some ideas to consider:
Replace soda and juice with water. Broil, steam, or bake foods instead of frying. Eat whole-grain cereals, breads, etc. Replace full-fat dairy with low-fat equivalents. Decrease fast food intake to once a month. Remove temptation--Do not keep high-fat and high-sugar foods at home. Always eat breakfast. Select healthy snacks.Healthy Snacks
Pop corn (no butter)
Graham crackers
Fruits (fresh or dry)
Raw vegetables with cream cheese or peanut butter
Low-fat frozen yogurt
Get Enough Physical Activity
Physical activity helps with weight control by using energy in our bodies that otherwise would be stored as fat. Everything that we eat provides our bodies with energy. On the other hand, everything that we do utilizes that energy. The more things we do, the more energy our bodies burn and the math is simple: our body fat starts to melt away!
Many of us come up with multiple excuses not to exercise simply because most of us don't enjoy it! Personally, I prefer to engage in physical activity with a purpose other than exercising. I like to garden, thus every spare moment in the spring, summer, and fall I spend outside planting and weeding. I even decided not to hire a yard clean-up crew this past fall so that my husband and I could get some exercise raking. In the winter we shovel our driveway, make a snowman, have a snowball fight, or go for walks in the woods to watch birds and deer. Here are some ideas to boost your physical activity in a “user-friendly” way:
Decrease sedentary behaviors. By doing this, you’ll increase your chances of being more active. So, limit TV/Computer/Video game time to 1-2 hours per day. Walk your dog daily. If you don’t have a dog, borrow one from the neighbor. Play tag with your kids. Park your car as far from a store’s entrance as possible. Take the stairs instead of an elevator. Get a jump rope and jump with it twice a day for 5 minutes. Check out a yoga or other exercise tape or CD from your local library and exercise with it a couple of times a week. Team up with your family members or friends and go on 30-minute walks around the neighborhood 2-3 times a week. Get up to change the TV channels instead of using the remote. Have a dance party with your kids. Don’t forget that gardening is an excellent way to burn calories!Benefits of Regular Physical Activity
To get the most benefits, you should exercise at least 20-30 minutes every day. Aerobic activity such as brisk walking, jogging, bicycling, dancing, and swimming should be a part of your exercise routine. Here are some tips to make sure you have an enjoyable and effective experience:
Choose activities that you enjoy. Build up an exercise routine gradually. Exercise at a comfortable pace. Wear comfortable shoes and clothes. Exercise in a safe environment. Hydrate your body before, during, and after exercise. Challenge yourself!Examples of Aerobic Activity
Brisk walking
Jogging
Bicycling
Dancing
Swimming
Tips for Effective & Enjoyable Physical Activity
Choose activities that you enjoy Build up exercise routine gradually Exercise at comfortable pace Wear comfortable shoes and clothes Exercise in a safe environment Hydrate your body before, during, and after exercise Challenge yourself!
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