I hear all the time how people simply do not have time to exercise. I know life is demanding, especially when you have kids. But, as a working mother I can also tell you that "where there's a will, there's a way". If you want it bad enough you will find a way to make it happen. My advice to you is that if you can't change your life to accommodate exercise then change your exercise to accommodate your life. Below I have included what I hope you will find to be helpful hints on how to accomplish this.
1. Set your alarm 15 minutes early and use this time to get in 15 minutes of exercise. It can be anything from a walk (or run ;) ) around the block to a quick circuit of exercises using hand weights and your body weight for resistance. Shoot, there are even exercises that you can do while still lying in bed that will burn calories and increase your strength! Don't assume that if you can't dedicate 30 to 60 minutes of exercise a day that there is no benefit in giving what you can. As you make this lifestyle change, it is important to remember that it is not "all" or "nothing". It is a process. If you can find just 15 minutes now chances are that with time you will grow that 15 into 30 or 60 or more as you find motivation in your improved energy levels and decreasing numbers on the scale. I started out dragging my half asleep body to the treadmill each morning to run just 1 mile before work and now I average 8 miles (with much less protest from my body).
2. Is your commute to work filled with stoplights or traffic jams? Do you spend 10 minutes or more waiting to pick up your kids from school or soccer practice? Use that time to your advantage. Here are some exercises that you can do in your car. *Caution: These exercises are to be done when your car is not moving. Do not become a hazard on the road just to burn a few extra calories. ;)
a. Hold your abs in by pulling your belly button in toward your spine and hold it for 20 second.
b. Squeeze your knees together and hold for 20 seconds to work those thighs.
c. Squeeze your bottom together and hold for 20 seconds to work the booty.
d. Put a hand weight in your car and do bicep curls by bending and straightening your elbow. Start at 3 pounds and 20 reps.
e. Squeeze your shoulder blades together and hold for 10 seconds. This one works great to improve posture. Especially that slumped over posture we all get when we drive.
f. And of course the always fun "Car Dancing"! Rock it out! Those calories will count just like those burned through traditional means. :)
3. Involve your kids. Take them for a walk or bike ride. Take them to park and walk laps around the playground. If you have little guy at home, use him as your weight by lying on the floor and lifting him up and down. He will have a ball and you will tone those arms. This is also a great opportunity to teach your kids the importance of physical activity.
4. Use your lunch break to it's fullest potential. Do you get 30 minutes for lunch? Take the first 15 to go for a walk (outside is nice but you can also walk the stairs if you work in a large office building). Speaking of workouts in the office, you can also do car exercises a, b, c, and e while sitting at your desk.
5. Make the stairs your new best friend. I think that just about everyone who lives in a two story house makes a pile at the bottom (or top) of the stairs with the intent that when they make a trip up they can take all of it at once, saving them a few trips. I say take those trips! Each one is an opportunity to strengthen your legs and butt!
6. Choose a book over the TV. Reading a book burns more calories than watching TV for the same amount of time. Yes, its true! This is an actual way you can burn more calories by sitting still! :) We can't forget to exercise our brains! A healthy brain is also an essential part of healthy aging.
7. Instead of watching TV before bed, try 15 minutes of yoga. It is a wonderful way to relax and release the stress of the day which will promote more restful sleep. Not to mention the strength, flexibility, and calorie burning benefits of yoga.
If you did all of these (and I'm sure they won't all fit into your life) you could "sneak" in approximately 75 minutes of exercise a day. The great thing about exercise is that it is cumulative. So those 75 minutes of exercise spread out during the day is the same as if you had exercised for 75 minutes straight. Sweet, huh? But don't limit yourself to these suggestions. Try to find additional ways to "sneak" exercise into your unique day. When you do please share them in the comment section for everyone's benefit. :) Remember a lifestyle change is about baby steps and the first one is always the hardest. Believe that you can do it, and you can!
Wednesday, September 14, 2011
Thursday, September 8, 2011
DIY Instructions For Creating Your Own Running Addiction
A sure sign of addiction is withdraw symptoms. The withdraw symptoms are real, as any runner will tell you. They range from irritability, to anxiety, to simply an overall feeling of being "off". My personal opinion is that this is because our bodies were designed for regular physical activity. In order to function at optimal capacity, our bodies need this like they need food and water. I know that when I am hungry I often feel irritable, anxious, and "off".
The benefit of a running addiction is the never ending commitment to the sport. This is what gets me out of bed at 3:15am to get my 8 miles in before work. This is what drives me to sign up for, train for, and run half marathons. This is what pushes me on a long run to go the extra mile. This is what creates the feeling of enjoyment that I get from running.
I didn't start out addicted. I had to fuel my addiction. In the beginning it was difficult for me too. Shoot, some mornings it is still difficult. That is the nature of the sport. Do not let that deter you. Stay the course and your hard work and commitment will pay off in ways you can only imagine. In order to assist you in fueling your addiction I have compiled a list of ways to become addicted.
1. Print out the Couch to 5K training program and cross out each day as you complete it. Studies have shown that crossing things off a "to-do" list produces a surge of Serotonin in the brain which creates a feeling of well-being.
2. Sign up for a 5K and run it! There is an amazing sense of accomplishment from setting a goal, working hard toward that goal, and eventually achieving that goal.
3. Once you get to the point where you can run 3 miles, do it 3 to 4 days week. Studies have shown that you have to run 3 miles for the endorphins to kick in. Once you are regularly running 3 miles you will be amazed at how your body seems to want to try for that extra mile. During a particularly "easy" run you will find yourself saying "I think I can do 4 miles today" and you will be right!
4. Become a professional goal maker. Make goals for pace, weekly mileage, monthly mileage, long run mileage, or anything else you find motivating. Then push yourself to meet your goals. The sense of accomplishment from meeting your goals will drive you to run, run, run.
5. Reward yourself for meeting your goals. Decide what will motivate you. New heels? New running capris? New running shoes? A massage? New Coach bag???
6. Find a time to run that works for your schedule. I recommend running in the morning because that endorphin rush will leave you feeling good all day. You will have to assess your day and find what works best for YOU.
7. When you are feeling stressed, go for a run. Not only will this help to relieve your stress in a healthy way, but this will also facilitate the paradigm that not only does your body need to run, but running is beneficial to your body.
8. Try different environments to find the one that inspires you. Trail runs? Treadmill? Road runs? Track runs? With a partner? Without a partner? Try it all!
The most important thing when developing your running addiction is to stick with it. Just because it is difficult (in the beginning) does not mean it is impossible. Believe that you can do it, and you can!
Happy Running! :)
Tuesday, September 6, 2011
Looks Like Michael Weston Was Right About The Yogurt...
Yogurt is so underappreciated. That yummy goodness is full of protein, calcium, Vitamin B-2, Vitamin B-12, potassium, magnesium and of course those amazing probiotics sometimes referred to as "live, active cultures" on the label. The health benefits packed into that little carton are nothing short of extraordinary. Here is the low-down:
- Probiotics have been found to kill microbes in the mouth that cause bad breath and periodontal disease making you less likely to suffer from tooth loss (Who doesn't want teeth? They are pretty important! Just ask the 80+ crowd that are gumming their steak every night.)
- Diets rich in low-fat diary decrease the risk for high blood pressure by 31%
- Low-fat yogurt has been linked to improved memory
- Probiotics have been found to increase Serotonin and Dopamine in the brain resulting in improved psychological well-being (I know a lot of people who could benefit from some "improved psychological well-being". I know what I giving for christmas this year ;) )
- Probiotics prevent urinary tract infections by killing harmful bacteria
- Prevents diarrhea and constipation
- Decreases the risk of cardiovascular disease by having a heart protective effect on lipoproteins
- Decreases seasonal allergies by balancing the bacteria level, which is often "off" in allergy sufferers
- Decreases risk for cancer of the bladder (by 40%), liver, esophagus, head and neck, stomach, and colon
- It has also been found to decrease the symptoms of PMS
- Decreases symptoms of Inflammatory Bowel Disease
- Boosts the immune system which enhances resistance to and recovery from infection, with a 20% decrease in length of gastrointestinal and respiratory illness noted
- The calcium also increases the strength of bones which can decrease the incidence of osteoporosis and decrease the risk of fractures
- Studies have even shown that yogurt helps stop fat storage and increases fat burn. One study in particular found that by eating 3 servings of yogurt a day participants on low calorie diets were able to lose 61% more fat including 81% more belly fat than their non yogurt eating counterparts. (who couldn't use a little less belly fat??)
The fine print:
The best yogurt to eat is greek yogurt which is strained 3 times (vs. 2 for traditional yogurt) which makes it thicker. It also has more protein and less carbs but the calorie count remains about the same.
It is also best to choose yogurt that does not have any added sugar (usually in the form of high fructose corn syrup). If you need a little added flavor I suggest adding your favorite fruit. If you are not a yogurt eater and don't feel that you can go straight to the no sugar added, greek yogurt then I suggest trying traditional yogurt and working your way up. Even if you never get the greek ( I admit this is a transition I need to make) you will still get the health benefits from traditional yogurt.
* Information referenced in this post can be found on Medscape, WebMD, and Dr.Oz's realage.com
- Probiotics have been found to kill microbes in the mouth that cause bad breath and periodontal disease making you less likely to suffer from tooth loss (Who doesn't want teeth? They are pretty important! Just ask the 80+ crowd that are gumming their steak every night.)
- Diets rich in low-fat diary decrease the risk for high blood pressure by 31%
- Low-fat yogurt has been linked to improved memory
- Probiotics have been found to increase Serotonin and Dopamine in the brain resulting in improved psychological well-being (I know a lot of people who could benefit from some "improved psychological well-being". I know what I giving for christmas this year ;) )
- Probiotics prevent urinary tract infections by killing harmful bacteria
- Prevents diarrhea and constipation
- Decreases the risk of cardiovascular disease by having a heart protective effect on lipoproteins
- Decreases seasonal allergies by balancing the bacteria level, which is often "off" in allergy sufferers
- Decreases risk for cancer of the bladder (by 40%), liver, esophagus, head and neck, stomach, and colon
- It has also been found to decrease the symptoms of PMS
- Decreases symptoms of Inflammatory Bowel Disease
- Boosts the immune system which enhances resistance to and recovery from infection, with a 20% decrease in length of gastrointestinal and respiratory illness noted
- The calcium also increases the strength of bones which can decrease the incidence of osteoporosis and decrease the risk of fractures
- Studies have even shown that yogurt helps stop fat storage and increases fat burn. One study in particular found that by eating 3 servings of yogurt a day participants on low calorie diets were able to lose 61% more fat including 81% more belly fat than their non yogurt eating counterparts. (who couldn't use a little less belly fat??)
The fine print:
The best yogurt to eat is greek yogurt which is strained 3 times (vs. 2 for traditional yogurt) which makes it thicker. It also has more protein and less carbs but the calorie count remains about the same.
It is also best to choose yogurt that does not have any added sugar (usually in the form of high fructose corn syrup). If you need a little added flavor I suggest adding your favorite fruit. If you are not a yogurt eater and don't feel that you can go straight to the no sugar added, greek yogurt then I suggest trying traditional yogurt and working your way up. Even if you never get the greek ( I admit this is a transition I need to make) you will still get the health benefits from traditional yogurt.
* Information referenced in this post can be found on Medscape, WebMD, and Dr.Oz's realage.com
Saturday, September 3, 2011
The Weight of Your Weight
The United States is facing an obesity epidemic. One Billion people are considered overweight (having a BMI of 25 to 30) and 300 million are considered obese (having a BMI of 30 or more). A 2005 study reported that 60.5% of the US population was overweight and 23.9% of the population were obese and the numbers are on the rise. As parents our weight and health habits have a direct effect on our children. A child with one overweight parent has a 40% chance of becoming overweight themselves and if both parents are overweight that chance doubles to 80%. Overweight and obesity rates have doubled in children and tripled in adolescents since 1980. One study I reviewed even reported that 25% of pets in the US are obese and that obese pets were more likely to have obese owners! It is imperative that we make a change-not only for our health and well-being but for the health of our children and future generations.
Obesity not only contributes to 300,000 deaths a year in the US but it also robs individuals of their health and quality of life. If you are overweight or obese here is a peek at what you can look forward to:
- hypertension
- diabetes
- coronary artery disease
- low back pain
- knee osteoarthritis
- impaired fertility
- neonatal mortality and malformations
- depression
- cancer- endometrial, cervical, breast, ovarian, and colon
- obstructive sleep apnea
- gastroesophageal reflux
- gallstones
- asthma
- stroke (Strokes are on the rise for women aged 45-55 which researchers feel is directly related to diet and lack of exercise.)
- and heart attack, just to name a few.
The good news is that it is never too late make a change. Managing your weight and choosing to adopt a healthy lifestyle at any age will improve your overall health and decrease your risk for all the previously mentioned ailments. The only thing standing between you and a long life of good health is-you. I encourage you to make the commitment to yourself and your children to make the change. We need to make healthy living an epidemic in the US. Which brings me back to the reason for this blog. Spread the word. If you have friends or family who want or need to make a change, tell them about this blog. Educate them on what you have learned. We can effect positive change one pound at a time.
For your convenience I have added a link to a BMI calculator to my Best.Links.Ever section. If you dont already know your BMI, I encourage you to find out. :)
*All research for this post can be found on Medscape.
Obesity not only contributes to 300,000 deaths a year in the US but it also robs individuals of their health and quality of life. If you are overweight or obese here is a peek at what you can look forward to:
- hypertension
- diabetes
- coronary artery disease
- low back pain
- knee osteoarthritis
- impaired fertility
- neonatal mortality and malformations
- depression
- cancer- endometrial, cervical, breast, ovarian, and colon
- obstructive sleep apnea
- gastroesophageal reflux
- gallstones
- asthma
- stroke (Strokes are on the rise for women aged 45-55 which researchers feel is directly related to diet and lack of exercise.)
- and heart attack, just to name a few.
The good news is that it is never too late make a change. Managing your weight and choosing to adopt a healthy lifestyle at any age will improve your overall health and decrease your risk for all the previously mentioned ailments. The only thing standing between you and a long life of good health is-you. I encourage you to make the commitment to yourself and your children to make the change. We need to make healthy living an epidemic in the US. Which brings me back to the reason for this blog. Spread the word. If you have friends or family who want or need to make a change, tell them about this blog. Educate them on what you have learned. We can effect positive change one pound at a time.
For your convenience I have added a link to a BMI calculator to my Best.Links.Ever section. If you dont already know your BMI, I encourage you to find out. :)
*All research for this post can be found on Medscape.
Thursday, September 1, 2011
"Hi. My Name Is Rebecca And I Am A Chocoholic."
There is a real possibility that I may actually be a chocoholic. I did, after all, have a chocolate wedding cake complete with chocolate icing...yummy. Fortunately for me (and Hershey's as I could probably single handedly keep them in business) I may be saving my own life with my daily indulgence.The benefits of the flavanols in dark chocolate include:
- decreased blood pressure
- decreased cholesterol
- deceased inflammatory compounds in the body
- improved skin texture, thickness, hydration, and blood flow (read as increased beauty! Yes, you read it here- chocolate makes you beautiful! )
- 25% improved skin protection from the sun
- increased levels of good bacteria in the digestive system which slows the growth of disease causing bacteria and organisms and increases vitamin synthesis
- Furthermore, researchers found that women over the age of 70 who eat chocolate at least once a week cut their risk of being hospitalized or dying from heart failure by 60%!
- And a study just released last week concluded that those who regularly ate chocolate had a 37% decreased risk of cardiovascular disease and a 29% decreased risk of stroke!
The studies that I looked at were inconclusive on the link between chocolate and mood but the Lenten Rebecca who abstains from chocolate every year begs to differ! :)
Now for the fine print:
You should not eat chocolate with milk as it has been found to impair the body's ability to absorb all that life saving good stuff.
You should aim for dark chocolate that is 70% cocoa (or as close as you can get). This is basically the amount of pure cocoa in the chocolate with the remainder being sugar. Milk Chocolate has about 10% -30% cocoa. Hershey's milk chocolate has 11% cocoa and their Special Dark has 45% cocoa. They also happen to make a 60% cocoa bar which in my opinion is amazing but I am always on the look out for the higher % chocolates since more cocoa means more health benefit.
It is also important to limit your intake to 1 oz per day to avoid the negative effects of the sugar on your health (and your waistline). One oz of dark chocolate has about 151 calories.
For my fellow chocoholics out there who are devastated to learn that their beloved milk chocolate is not included in the "power food" label-no need to fret. I too swore that I could never love dark chocolate like I loved my precious milk chocolate but just as a mother is able to love her second born as she does her first, I too was able to love dark chocolate (this is also good news for my future children as I absolutely adore my son). As a matter of fact I might even love it more since I feel not even a twinge of guilt when I partake in the sweet goodness that keeps me sane and apparently saves my life. My advice to you, start at 45% cocoa and gradually move up as you acquire a taste (and appreciation) for the dark version of our best friend.
*All research for this post can be found on Medscape and Realage.com (the website run by Dr.Oz and Dr. Roizen). All opinions are mine :)
Tuesday, August 30, 2011
Runners Are Made, Not Born.
As a physical therapist I can unequivocally tell you that ANYONE CAN BE A RUNNER. Yes, you read that right. Anyone! Even you. Even if you are 20, 50, or 100 pounds overweight. Even if you are reading this from the comfort of your couch surrounded by a sprinkling of potato chip crumbs. Even if you have never run a full mile-except for that unit you did in grade school PE where you were forced to trudge out the entire 5,280 feet while contemplating your PE teachers demise. You can MAKE yourself into the runner you have always wanted to be (or the runner you have wanted to be for the past 2 minutes that you have been reading this post).
I always say that runners are made, not born and this is 100% true. Even the most elite runners started out walking and trained their bodies to run. And so will you. All that you need is a good pair of running shoes, a training program, a watch, and a desire to make a change in your life.
Shoes: You don't need to spend a fortune on your shoes, especially in the beginning. The start of any good beginners training program will consist of a lot of walking. Technical running shoes become more important as your overall running milage increases. It is, however, important to start with a new pair of shoes and track the miles that you put on them. Running shoes usually break down after 300 to 500 miles. Running in broken down shoes can lead to ankle, foot, knee, or hip problems. As a matter of fact, shoes are the leading cause of overuse injuries in runners. Most of which will resolve as soon as the shoes are replaced. That being said, it is also worth noting that since the start of your program will involve a fair amount of walking, you will probably be able to get by with more than 500 miles on your shoes. Just make sure to listen to your body. If you start getting aches and pains it may be time to go shoe shopping (and who doesn't like to shoe shop!).
Training Program: The best programs for beginners (or lapsed runners/postpartum runners) are the Couch To 5K programs (C25K). There are several of them out there. My favorite happens to be the Coolrunning.com program which I have referenced in my Best.Links.Ever section. I highly recommend this program as I have done it twice with great success. One thing to remember is that while the program is set up to take 9 weeks, it is not set in stone. If you feel that you are able to skip weeks-go ahead. If you need to repeat a week in order to feel like you can tackle the next weeks progression (like me!)-go ahead. Make the program work for you.
Watch: While the $200 Garmin GPS running watch complete with heart rate monitor and pace and distance calculations is AMAZING, do not feel that you have to have one of these fancy gadgets to get the job done. I run with a Walmart cheapie that I think cost a whole bank breaking $7. The only downside with a watch that only has a time and stopwatch function (which unfortunately are not even on the same screen) is that I have to know the distance that I am running (which means driving it in my car to calculate) including where the mile markers are (hoping and praying that I remember that the house with the black dog who is ALWAYS outside is the 2 mile marker) to calculate my pace-which then requires some head math. The silver lining-my head math skills haven't been this good since the 2nd grade when my teacher put the kabosh on writing in the margins. Oh, and that I paid JUST $7.00! :)
A Desire To Make A Change In Your Life- This desire has to come from you and you alone. There will be times when running is a challenge and it will be this desire that gets you through the next mile (or gets you out of bed in the first place!). In order to help you find this desire I have included some stats that I found in a great article on Runningplanet.com.
-people who run about 30 minutes per day - five days per week extended their lives by 3.5 to 3.7 years.
-burning around 1600 calories or 16 miles of running per week may stop the advancement of cardiovascular disease and 2200 calories or 22 miles of running per week could actually reverse the disease.
I always say that runners are made, not born and this is 100% true. Even the most elite runners started out walking and trained their bodies to run. And so will you. All that you need is a good pair of running shoes, a training program, a watch, and a desire to make a change in your life.
Shoes: You don't need to spend a fortune on your shoes, especially in the beginning. The start of any good beginners training program will consist of a lot of walking. Technical running shoes become more important as your overall running milage increases. It is, however, important to start with a new pair of shoes and track the miles that you put on them. Running shoes usually break down after 300 to 500 miles. Running in broken down shoes can lead to ankle, foot, knee, or hip problems. As a matter of fact, shoes are the leading cause of overuse injuries in runners. Most of which will resolve as soon as the shoes are replaced. That being said, it is also worth noting that since the start of your program will involve a fair amount of walking, you will probably be able to get by with more than 500 miles on your shoes. Just make sure to listen to your body. If you start getting aches and pains it may be time to go shoe shopping (and who doesn't like to shoe shop!).
Training Program: The best programs for beginners (or lapsed runners/postpartum runners) are the Couch To 5K programs (C25K). There are several of them out there. My favorite happens to be the Coolrunning.com program which I have referenced in my Best.Links.Ever section. I highly recommend this program as I have done it twice with great success. One thing to remember is that while the program is set up to take 9 weeks, it is not set in stone. If you feel that you are able to skip weeks-go ahead. If you need to repeat a week in order to feel like you can tackle the next weeks progression (like me!)-go ahead. Make the program work for you.
Watch: While the $200 Garmin GPS running watch complete with heart rate monitor and pace and distance calculations is AMAZING, do not feel that you have to have one of these fancy gadgets to get the job done. I run with a Walmart cheapie that I think cost a whole bank breaking $7. The only downside with a watch that only has a time and stopwatch function (which unfortunately are not even on the same screen) is that I have to know the distance that I am running (which means driving it in my car to calculate) including where the mile markers are (hoping and praying that I remember that the house with the black dog who is ALWAYS outside is the 2 mile marker) to calculate my pace-which then requires some head math. The silver lining-my head math skills haven't been this good since the 2nd grade when my teacher put the kabosh on writing in the margins. Oh, and that I paid JUST $7.00! :)
A Desire To Make A Change In Your Life- This desire has to come from you and you alone. There will be times when running is a challenge and it will be this desire that gets you through the next mile (or gets you out of bed in the first place!). In order to help you find this desire I have included some stats that I found in a great article on Runningplanet.com.
-people who run about 30 minutes per day - five days per week extended their lives by 3.5 to 3.7 years.
-burning around 1600 calories or 16 miles of running per week may stop the advancement of cardiovascular disease and 2200 calories or 22 miles of running per week could actually reverse the disease.
-sedentary individuals can reduce their risk of premature death between 20% and 50% by simply becoming more active.
-higher, more intense levels of physical activity such as running were more effective in protecting against cancer than lower level activities. Physically active men and women were 30% to 40% less likely to develop colon cancer and physically active women were at 20% to 30% less risk of developing breast cancer than their less active counterparts.
-the most physically active breast cancer patients reduced their risk of cancer related death and recurrence of breast cancer by 26% to 40%.
-running 15 to 20 miles per week is associated with maintaining or building bone density. Another study conducted in the year 2000 showed that intense physical activity led to a reduced incidence of hip fractures in the men studied.
-exercise also helps decrease the severity of existing osteoporosis. In a 6 month study, 98 older women with osteoporosis participated in high impact exercise training. The exercise improved their bone densities by .5% to 1.4%.
Now that you have everything you need it's time to get moving! Happy Running!
Sunday, August 28, 2011
" I want to lose weight-now what?"
The problem with being on a "diet" is that it typically has an end-when you reach your goal weight. The problem with this is that a great deal of people then revert back to old habits and eventually end up gaining back their weight and then some. In order to make a tangible change in my life I had to first change my thinking. Instead of thinking of this as a "diet", I though of this as a lifestyle change with the end result being good health and the side effect being weight loss.
Weight loss is basically math- calories taken in vs. calories burned through exercise. I think that most people over estimate the number of calories they should be eating a day. In my Best.Links.Ever section I have included a link for the Mayo Clinic's calorie calculator. You just put in your age, height, weight (or goal weight), and activity level and it will tell you how many calories you need per day to maintain your weight. If you calculate this for your goal weight you will know where your daily calories need to eventually be.
The very first thing that I did (and I highly recommend this to you) was to start journaling everything I ate with a running total of calories. I was shocked to see how many calories were in some foods and even more shocked to see what my total calories were. The journal also helped to show me which meals and which times of day that I was taking in the most calories. This is a great place to start. Once you get a baseline of how many calories you are taking in per day I suggest trying to cut out 500 calories a day (or burning 500 more calories) in order to loose one pound a week- a safe rate of loss. If cutting 500 calories is too daunting of a task then I suggest cutting 250 calories and burning 250 extra calories through exercise.
A word of caution here: Do not try to change everything a once. At the start of any new "program" people are always so motivated and immediately try to break all bad habits at once only to get discouraged and quit. My advice to you is to address one thing at a time. I found that I was better able to stay on course and I was more successful when I only had to focus on one life change at a time. Each week decide what you will work on that week and make a goal for yourself. If at the end of the week you don't feel that you have mastered it, then continue it the next week until you feel comfortable enough to switch your focus onto the next area while maintaining the one you have mastered. The goal doesn't have to be difficult. One of my first goals was just to drink 64 oz of water everyday.
One more thing to keep in mind as you get started: The beginning of any new change/program/lifestyle is always the hardest. IT DOES GET EASIER. I promise. You just have to stay the course. Keep in mind that it will be difficult and then believe that you can do it. My favorite quote is from Henry Ford. It basically says that whether you believe you can do something or you believe that you can't- either way you are right.
Weight loss is basically math- calories taken in vs. calories burned through exercise. I think that most people over estimate the number of calories they should be eating a day. In my Best.Links.Ever section I have included a link for the Mayo Clinic's calorie calculator. You just put in your age, height, weight (or goal weight), and activity level and it will tell you how many calories you need per day to maintain your weight. If you calculate this for your goal weight you will know where your daily calories need to eventually be.
The very first thing that I did (and I highly recommend this to you) was to start journaling everything I ate with a running total of calories. I was shocked to see how many calories were in some foods and even more shocked to see what my total calories were. The journal also helped to show me which meals and which times of day that I was taking in the most calories. This is a great place to start. Once you get a baseline of how many calories you are taking in per day I suggest trying to cut out 500 calories a day (or burning 500 more calories) in order to loose one pound a week- a safe rate of loss. If cutting 500 calories is too daunting of a task then I suggest cutting 250 calories and burning 250 extra calories through exercise.
A word of caution here: Do not try to change everything a once. At the start of any new "program" people are always so motivated and immediately try to break all bad habits at once only to get discouraged and quit. My advice to you is to address one thing at a time. I found that I was better able to stay on course and I was more successful when I only had to focus on one life change at a time. Each week decide what you will work on that week and make a goal for yourself. If at the end of the week you don't feel that you have mastered it, then continue it the next week until you feel comfortable enough to switch your focus onto the next area while maintaining the one you have mastered. The goal doesn't have to be difficult. One of my first goals was just to drink 64 oz of water everyday.
One more thing to keep in mind as you get started: The beginning of any new change/program/lifestyle is always the hardest. IT DOES GET EASIER. I promise. You just have to stay the course. Keep in mind that it will be difficult and then believe that you can do it. My favorite quote is from Henry Ford. It basically says that whether you believe you can do something or you believe that you can't- either way you are right.
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