Eat Less, Move More!
Eat Less & Move More……Many of the clients I meet with find at least one of these things to be a challenge. This post will give the physical activity component the attention it is due.
There are all kinds of guidelines out there for how much physical activity we should be getting each day. But let’s set that aside, because the truth is that if you want to lose weight, it doesn’t really matter what or how much you do, as long as it is more than what you are currently doing. It’s all relative. For example, couch potatoes will find the weight melts off if they just start taking walks more often, whereas New Yorkers who walk every day as a baseline have to add something more to cause the pounds to come off.
Important factors regarding the success of your physical activity are that it be enjoyable for you so that you continue to do it and that you include a variety of activities because there will come a point where your body gets efficient at doing your exercise of choice and then it will no longer result in weight loss. A good combination to strive for is some form of cardio (walks, running, dance, biking, etc), with stretches (Yoga, Tai Chi, Pilates) and also occasional weight-bearing activities (either free weights or general activities like push-ups and even carrying your bike up & down the stairs count!) But again, anything that is above and beyond the everyday for you will be beneficial.
My current routine is a run in the park + stretches on Tuesdays, dance class + stretches on Thursdays, and a bike ride on Sundays (which always involves lifting my bike up and down stairs too). This is constantly changing though – sometimes I do the elliptical machine at the gym, or yoga class, or my pilates video, or a core calisthenics routine I saw in a magazine. There is also a great program you can download from www.workrave.org that forces me to take computer stretch breaks (you just have to set the parameters for how often and how long you want the stretch break to be). All of this variety is important so that I don’t get bored with doing any one thing.
Starting any physical activity can initially be tough – you may feel tired at first and get sore the next day. But there are so many positives that come out of exercising that make it worth it: you will sleep better, you will have increased energy after the first few days, your circulation & skin tone will improve as you will be drinking more water, and you will combat depression when the feel good hormone serotonin is released into your system during exercise. Take notice of these positive outcomes to reinforce the effort you have made. Many people are surprised at how good they can really feel and the difference it makes in their everyday life!