Many people want to lose weight but feel they don't have the time, money or knowledge to develop a formal weight-loss plan. Unfortunately, there is no magic pill for weight loss. You must take in fewer calories than you burn, either by decreasing your calorie consumption or by increasing your activity level. A combination of both approaches often results in more weight loss than either one by itself. Always consult with your health care professional before beginning a diet or exercise program.
Make Small Changes
The thought of developing an exercise program intimidates many people. Instead of getting hung up on a formal workout plan, institute small changes in your every routine to increase your activity level. Park your car farther away from the entrance at work, the grocery store or school. Take the stairs instead of the elevator or escalator. These minor adjustments increase the number of calories you burn in a day.
Multi-Task
Multi-tasking seems second-nature for many people, so take advantage of the concept for exercise as well. Perform isometric exercises while you're standing in line at the grocery store. Do squats or calf raises while you're on the telephone. Work out while you're watching television: March in place during a half-hour program and do sit-ups or push-ups during commercial breaks.
Don't Drink Your Calories
Cutting out calorie-laden drinks such as fruit juices and sugary sodas can significantly increase your weight loss. People often forget to include calories from soft drinks in their daily nutritional calculations, but a 12-oz. can of regular cola has around 150 calories and 40 g of sugar. Don't forget about cream and sugar in your coffee or tea, too. Choose diet sodas or water instead of juice or regular soda, and use sugar substitutes and skim milk in your coffee or tea.
Take a Walk
Walking is an inexpensive and effective way to begin or enhance a weight-loss program. You can walk anywhere, any time, and don't need special equipment beyond a comfortable pair of supportive shoes. Start with short walks, gradually building up the time and distance you walk each day. Consider wearing a pedometer to set walking goals. Shape Up America! Suggests you record the number of steps you take daily for the first two weeks, and use the average as your minimum goal. For the next two weeks, try to meet your minimum goal every day. After that, increase your goal by 25 to 50 percent every two weeks until you are walking 5,000 steps daily, which roughly translates to the recommended 30 minutes of exercise per day.
Put It in Writing
Keep a daily diary of your weight-loss journey. Include everything you eat and drink to help you avoid overeating and injudicious snacking. Tracking your daily activity and progress toward your goals can provide motivation and encouragement. Reward yourself when you meet small goals, and place a gold star or smiley-face sticker in your journal for a visual reminder of how well you're doing.
Member Comments