It’s a new year, time to get back to the fit, healthy, unstressed person you were not in December! Most New Year’s resolutions have something to do with becoming healthier, namely losing weight or exercising. Although we all want to look good in a bathing suit come summer, how can we reach our goals without feeling deprived and so sore we can’t get out of bed?
What is the best “diet” to follow to lose weight?
When we hear the word diet, it implies a beginning and an ending, something that makes us eliminate our favorite foods and counting the days till it is over! The best “diet” is the one that you do not know you are on! You need to make small changes to your current diet until you have a new lifestyle! My recommendations would include: drinking 48-64 oz of water each day, eating 5-7 servings of fruits and vegetables daily and really assessing where your calories are coming from…is it from eating out, junk food or too many high calorie beverages. Once you know what areas need work, it makes the task of changing your diet a little easier.
How much weight can I expect to lose?
A healthy weight loss is between 1-2 pounds per week. One pound is equal to 3500 calories, so to lose a pound in a week, you would have to eliminate 500 calories each day! For your nutritional safety; women should not go below 1200 calories a day and men should not go below 1500 calories. In addition, although you are not doing a specific diet, those who keep food and activity records lose 50% more weight than those who do not.
Do I HAVE to exercise?
Although you do not need to spend 2 hours a day at the gym to reach your goal…if you want to keep your metabolic rate up, look toned and have more energy – you will have to be physically active. The goal would be 30-60 minutes a day, most days of the week. If you are currently not very active, first get medical clearance from your physician and start slowly. Take a 10 minute walk twice a day, use small weights or resistance bands while you watch TV at night. As you start to lose weight and feel better, you will be able to do more activity! Most importantly, find activities that you enjoy doing.
There is a never-ending supply of books, magazines and infomercials designed to make weight loss look quick and easy! Most who have had struggled with their weight know that if it was quick and easy, everyone would all be at their goal weight! Support, accountability and education are the keys.
Written by: Tarie Beldin, RD, LD - St. David’s Round Rock Medical Center
Fit 4 Life Weight Management Program