January 1st has come and gone. Have your resolutions?
Losing weight is at top of list of most of our resolutions. What does this mean to you exactly though? Losing weight can include dieting. Dietician Abigail Wilson, the chief executive of ISOShealth.com, says that on average the people she sees committing to new year diets only last a matter of weeks, and trying to do too much too quickly is to blame: “These diets are just that, they are diets, but they are not behavioural change and do not last for very long. The diets you choose need to be able to fit within your lifestyle. They need to be something that is realistic. It’s taken 10 years to get where you are with your weight, you’re not going to be able to fix it in five weeks.”
Have you thought about losing weight as behavioural? That there is a pattern to everything you do? If you in fact want to lose weight but you like to stay home and watch movies on Friday night with a big bowl of buttered popcorn and a soda it will be a good idea to change that behaviour. Just sitting down and watching a movie on Friday night will trigger the desire to eat the popcorn with the can of soda. So, how do you change this behaviour. You can simply stop watching movies that night, but doesn’t that seem extreme? And if we want to stay within the suggestions of Dietician Abigail Wilson, then how about on Friday movie night, you have half a bowl of popcorn with half the butter and a diet soda? After you’ve done this a few weeks you may notice a difference in your behaviour, the desire will lessen, you may even have lost a few pounds by now. Once you start making these little changes and see the results on the scale or with how your jeans fit the desire to continue the process will largely outweigh that bowl of popcorn. Pretty soon you’ll be enjoying Friday movie night with plain, yet delicious and nutritious popcorn.
It will also be important to write down the goals that you want to achieve. Writing them down makes them real. Ask for feedback, posting on your Instagram or Facebook pages can help encourage healthy behaviour…ask people for help or feedback. There is plenty of #fitspo to find on Instagram! And using apps that help you track your activity and calories can make a big difference in your success. Some top fitness apps are MyFitnessPal, PEAR Personal Coach, FitStar Personal Trainer, Charity Miles, and LoseIt!.
Remember changing your behaviour is a process, and this is okay! We want you to see you reach your goals no matter how big or small.
The New Year inevitably shows up every January and with the new year come the goals that we set for ourselves. These goals can sometimes be ‘travel more’ or ‘be nicer’ or ‘be more generous’, but usually they are goals to improve something about ourselves. Stop smoking, eat less, move more. Although these goals are common they are so very important. Improvement of your overall health reaps huge rewards seen, unseen and felt.
Top consultant neurosurgeon, Peter Hamlyn, founder of the Brain & Spine Foundation and medical adviser to the 2012 Olympics, says:
"Inactivity kills. If it came in a packet it would carry a government health warning. And let's be clear, we are not concerned here about obesity but inactivity. Only six per cent of heart attacks are due to obesity, whereas a staggering 40 per cent are due to inactivity. If we exercised more there would be less diabetes, depression, osteoporosis, falls in the elderly (causing broken hips) and even less bladder and bowel cancer. Simple exercise could cut heart attacks and strokes by 30 per cent. No drug or bypass can do that".
Setting fitness goals can be as easy as taking a walk three times a week around your neighborhood…walking is a low-impact, low-risk and low-cost activity. That’s it, if you’re not moving now, just taking a 20 minute walk will vastly improve your health. You’ll strengthen your heart, your lungs will become more efficient and you’ll lower your blood pressure and cholesterol levels too, and bonus – weight loss. ALL that JUST by walking.
And, don’t think you won’t have time. Schedule your 20 minute walk like you would anything else on your calendar. It can be done morning, noon or night, by yourself, with a loved one, or co-worker. And, as with all fitness goals it’s important to:
Write it down
Make it manageable
Keep a schedule
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I teach my clients how to stay on the health & fitness path by exercising, eating better and staying healthy!