As the new year approaches, many people are making lists of their "New Year Resolutions."
For many, quitting smoking, saving money, or spending more time with the family are on their lists.
Others search for effective ways to lose weight in 2010. Their reasons can vary, from fitting into smaller sized clothing, to reducing the medical risks associated with carrying extra weight. (I smell another blog post coming up!)
The most important step in reducing your body that you can take is to get yourself moving in high gear.
You need to work out at an intensity that is challenging, but if you haven't been exercising recently, it's important to pace yourself and not work out too hard. A good way to measure intensity is what we group fitness instructors call the "talk test."
When you are exercising, the intensity should leave you a little bit out of breath, but you should still be able to respond if your instructor calls out your name! On a scale of 1-10, your intensity would be somewhere between 4 and 7 (depending on your fitness level - and yes, this smells like a future post, too!)
Now we need to look at the foods you are eating. And not just the types of food, but the portions as well.
Basically, weight loss comes down to burning off more calories than we consume. I can't stress the importance of reading the labels when you're shopping.
Things to look for...mono and polyunsaturated fats GOOD, saturated and trans fat BAD. Whole grains GOOD, high fructrose corn syrup BAD. Get fiber when you can, and try to eat protein with each meal.
And last but not least, try to drink lots of water.
A large glass of water right at meal time will help you feel fuller. And sometimes the body thinks it is hungry when all it really needs is some water!
A good rule of thumb to help you get enough water every day is to take your body's weight (in pounds) and divide that number by two. That is the number of ounces you need to drink each day.
Remember that we are all works in progress. If incorporating these changes presents a big challenge for you, allow yourself a healthy learning curve. Make mistakes, but find the lessons they present. A wise colleague once told me
"We're looking for consistent progress, not perfection."
Good luck as you begin 2010 on a healthy note, and check back for more updates!
