Fitness 101

By:  Jeff P. Wood, ACSM-CPT

It’s usually on our minds this time of year; I want to lose weight, or I want to prevent excess weight gain from holiday meals.  Most of us do not want surplus fat and for good reasons.  We do not want to feel unattractive.  It certainly isn’t good for our health, either.  Following these steps will help prevent weight gain during the holidays, and in the long term can help you lose those unwanted pounds.

Portion Control.  I know it’s Thanksgiving or Christmas and society has turned these holidays (and many others) into occasions to over eat, but you are stronger than that.  Use a smaller plate, go easy on the turkey and ham, remove any visible fat from meats (these are mostly saturated fats which are horrible for your health), drink plenty of water, and include a colorful variety of fruits and vegetables in your holiday meal.  Do NOT go for seconds, overfill your smaller plate, or use multiple plates.

Additionally, if you should want to eat a little more at dinner, go easy on breakfast and lunch, and try to avoid snacking.  Take it easy on dessert too.

It’s a Lifestyle, Not a Diet.  Realize that no weight loss or maintenance program can be effective if your eating habits are temporary, as the word “diet” seems to imply for some people.  In order to lose weight and keep it off, you must adopt a new lifestyle where the diet is only a component, not the center.  The same is true if you wish to prevent weight gain.

Move More.  This is part of the lifestyle.  Take the stairs instead of the elevator.  Park a little further from the entrance to the store.  Play with your kids.  Twitch more.  Shake your feet and legs.  Even turning the temperature down in your house helps if you don’t wear coats or extra clothing will help burn more calories.  Small things make a BIG difference.

Exercise!  Diet alone cannot help you get the results you are looking for.  Increased physical activity must also be incorporated into your program.  Go to the gym and do cardio and weights.  Both are great for weight loss, as cardio burns calories, and resistance training helps to build and maintain muscle that helps you to burn more calories longer.  Also, participate in group exercise, play active sports, go for a jog or a run, or do other physical activities you enjoy.  Whatever it is, make sure you get 60 minutes of moderate to vigorous exercise five days a week. 

It needs to be moderate to vigorous intensity.  Light activity and minimal exertion won’t cut it.  Can’t tell how hard you’re working?  Do a talk test: If you can form more than 3 words together or complete sentences, it’s too light!

Additional Tips.  Remember that no weight loss program which does not include a reduction in calories and an increase in physical activity is effective.  Diet and Exercise must be included.  As a general rule, avoid diets which have a “name” unless they include reduced calories and more exercise.  Also, try to avoid taking weight loss supplements.  Supplementation is dangerous!  It is a waste of money and the risks to your health far outweigh their possible benefits.

I invite you to try these things for yourself.  Not only will it help you lose weight or prevent weight gain, but it will also have a positive impact on your health.  In a day in age where obesity rates are soaring and life expectancy, for the first time in a century, is going down, we NEED to improve our health.  It’s not rocket science.  It’s not expensive.  You don’t need costly surgeries, dangerous pills, or magical diets that “melt” away fat.  All we need to do is to eat nutritious meals while avoiding fast foods and other high fat high sugar junk foods, control how much we eat, move more, and exercise.  Do these things and you will keep of those holiday pounds, continue to keep it off, and improve your health.

Jeff Wood is a certified personal trainer through the American College of Sports Medicine and a student here at Highline.  If you have any questions or would like advice from a personal trainer, you may send him an email at jeffpwood@comcast.net.