Let’s Stay On Track
It’s almost a new year and for many people that means making resolutions they’ll never be able to keep. I think this is as good a time as any to take stock of things and make changes to have a healthier, longer, better life, but I think it’s very important to make resolutions that are “keepable.” Does it sound reasonable to ANYONE out there to have New Year’s resolution to “Not Eat Chocolate in 2010″? How about “Lose 30 Pounds in January”? Of course not! Let me give you a few guidelines that might help you get on and stay on track in the new year.
1. Don’t be extreme with exercise. Just because your neighbor/husband/sister runs for exercise doesn’t mean you have to. You can walk. You can do yoga. You can swim. Someone told you that running was a great way to burn tons and tons of calories so you’ve decided that you’re going run 4 miles per day? Bad idea. If you’re not a runner, it’s not realistic for you to start running 20 miles per week. Try walking 10-15 miles per week (depending on your fitness level). If you are already moderately active, try running on two days for thirty minutes each time. START SLOW to avoid injury and burn out.
2. Don’t be extreme with food. I know, I know, you want to get rid of the 6 pounds you “found” from Thanksgiving to New Year’s Day. I also know you’ve heard not to go below 1200 calories per day. Not going below 1200 calories per day is great advice (if I do say so myself) but there’s nothing magic about 1200 calories as a daily goal for calorie intake. If you need 2000 calories per day, you’re still going to lose weight if you eat less than you need. If you eat 1600 calories, you’ll still lose almost a pound a week and you’ll still be able to eat food you enjoy eating and you won’t be starving. Click on the “Weight Loss Basics” tab on this website for a link to a calculator to determine your calorie needs and for plain and simple weight loss information.
3. Don’t get frustrated if weight loss is fast the first week and then stops or slows the next. I don’t know about you, but the cheese and crackers and salted cashews and ham were all delicious during the holidays, but they have left me b-l-o-a-t-e-d, bloated. Too much sodium (salt) tells our bodies to hang onto the water and when we start eating normally again (oatmeal for breakfast instead of that decadent eggs benedict) our bodies will get rid of the excess water. So if you lose 3-4 pounds that first week, remember that you’ve probably really lost 1-2 pounds of real weight and shed another 1-2 pounds of water weight. Don’t expect to keep losing that quickly and don’t get frustrated WHEN you don’t.
4. Don’t get suckered in by a get-thin-quick scheme. They don’t work, end of story. Yes, your cousin’s sister’s friend’s daughter may have lost 50 pounds on the ridiculous HCG diet, but that’s because it’s a starvation diet. If you eat only 400 calories a day, you will lose weight but also become malnourished and fatigued. Real, sustainable weight loss comes from making life changes you can keep forever. Let me know when your cousin’s sister’s friend’s daughter gains it all back. Your 20 pound weight loss will still be with you and her 50 pounds will have settled in nicely along with her slowed metabolism.
5. Don’t go to the gym if you hate going to the gym. There are other ways to get physical activity. You can go for a walk, you can go to a yoga studio, you can start riding your bike. The gym membership only works if you’re willing and able to make it part of your lifestyle.
6. Don’t be afraid to ask for help at the gym. Hiring a personal trainer to show you how to use the machines could be a very valuable investment. It may help you feel less self conscious and keep you on the right track. Yes, it’s OK to hire a trainer to SHOW you what to do. You don’t have to buy 15 sessions. If you’re motivated and all you need is an exercise program, be sure that’s all you buy.
7. This is kind of a weird one, but don’t forget to wash your hands at the gym! There’s a couple things happening here. First, when we exercise a LOT we lower our bodies’ ability to fight off infection (moderate exercise is an immunity booster, but going WAY beyond what we’re used to makes our immune system less effective.) Second, the machines at most fitness clubs are FILTHY. Don’t touch your eyes or your nose, wash your hands with soap and warm water. Yes, it’s better than the hand sanitizer, but if that’s all you’ve got, use the hand sanitizer. If you’re sick, it’s really hard to maintain those healthy changes you’re making.
Remember, weight loss does require changes in your lifestyle that may be uncomfortable at first. But you shouldn’t be in horrible pain and you shouldn’t be miserably uncomfortable. Misery for 30 seconds on the spin bike? Fine, you can sustain that, but lifelong changes must be sustainable. If you must have a piece of chocolate to get through the day, have a piece of chocolate. Even if you must have a Coca Cola and aren’t ready to give it up or switch to diet, trade a 32 oz for a 12 oz. You’re still heading in the right direction.
May you be happy, healthy and sensible,
Regan
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