From New Year's Resolution to
Lifestyle Change
By Earl Salzman
By now the willpower and momentum behind those New Year’s resolutions to lose weight and exercise more have faded, and unfortunately, many people have given up on the promises they made to themselves about creating a healthier body. Why do we do this to ourselves year after year – create expectations and then come crashing back to earth a couple of months later?
Is there any hope of breaking this demoralizing cycle? Yes, there is, if a little more thought and realistic planning are part of the mix. Let’s examine some ways to create a happier ending to
this story.
1. Diet + exercise = weight loss
Many people make the mistake of just dieting to lose and maintain weight. To lose a pound per week means consuming 500 less calories per day. That is a huge change that often leaves people starving and prone to bingeing.
But if a regular moderate exercise program is followed, the amount of daily calorie loss can be cut in half to achieve the same result. If a weight training program is added to the mix, lean muscle mass is added, and since muscle burns more calories than fat, the body becomes a calorie burning machine.
2. Set realistic goals
Do what’s right for your body type. Consult your doctor if necessary to determine an ideal weight for you and an appropriate rate of weight loss. One or two pounds per week is usually a safe amount to lose through diet and exercise.
3. Be prepared for setbacks.
You will probably fall off the wagon, even for an extended period, but that doesn’t mean you’ve failed. You are changing habits that have been with you most of your life. Give yourself a break. If it were easy, everyone would be a healthy specimen. Get back in the game.
4. Get help and support.
Every January, gyms get crowded. By March, all the regulars are on their own again. For most people, help is needed to gain the knowledge and stick with a healthy fitness program. Be honest with yourself. Hire a trainer to help you reach your goals. Likewise, use a recognized nutrition expert, friends, family and support groups to help you fuel your body for lasting results.
5. Keep exercising – even in winter.
Many people lose the momentum to exercise once the winter weather comes,
yet there are many healthy and enjoyable opportunities out there:
Walking and Running
You don’t have to stop just because it’s cold. Specialty stores have great
lightweight clothing to keep you warm and dry.
Cross country and downhill skiing
These activities are great total body workouts that place minimal stress on the joints.
Ice Skating
This is another low joint stress workout that is great cardio and works the thighs,
hamstrings and gluteal (butt) muscles.
Snowshoeing
What a great way to experience winter at its finest – and a real calorie burner as well.
Take a Class
Most gyms offer classes ranging from rock climbing to dance. Take the opportunity
during the cold months to learn a skill.
Swimming, tennis, badminton
All of these sports are available during the winter months at community centres
and fitness facilities.
6. And…wait for it… people really do succeed!
A recent study published by the American Journal of Clinical Nutrition concluded that over 20% of people who start on a weight loss program succeed over the long term. So it can be done! Here are five top factors in maintaining weight loss, according to this study:
1. Engage in high levels of physical activity
2. Eat a low calorie, low fat diet
3. Eat breakfast regularly
4. Monitor your weight regularly
5. Maintain a consistent eating pattern throughout the week
How about that! People really do realize their goals of becoming fitter and healthier. You can, too, with a never-say-never attitude and some realistic foresight Go for it!
Earl Salzman is a Markham-based Certified Personal Trainer and educator, providing one-on-one and group training to private and corporate clients. Contact: 416-529-7173 or muscleandmusic@rogers.com
2600 John Street, Unit 207, Markham, ON L3R 3W3 T: 905.475.5222 F: 905.475.6369
