Getting Back On Track

I would like to wish everyone a happy new year and encourage all of you to stay focused on maintaining good health.  I enjoyed my holidays and spent a lot of time socializing with family and friends, and even though I was able to remove some emphasis off the food, it was a very difficult task as many of you would have also experienced.  I can openly admit to myself, and all of you, that I did gain four pounds over the festive season but I will take it off over the next 6 weeks.  I know it was a lot in such a short time, but if I had not maintained some exercise it could have been more.  Since I know I am not the only person in this position I would like to give some information to get us all back on the right track.

Losing (or even maintaining weight) can be a struggle for many people.  Too often people resort to fad diets that restrict one type of food group or another, for example cabbage soup diet, grapefruit diet, all protein or no carbohydrates.  These diets can work at first with some weight loss, but because they are so restricting it is difficult to stick to them.  Soon you would be back to your regular eating (sometimes with a vengeance) and all or even more weight is packed on.  Sound familiar to anyone?  What people have to realize and accept is that to achieve and maintain good health, changes have to be made that must become a permanent part of your everyday life.  Like religion, junkanoo or regatta.  The first step is to acknowledge that there is a problem, make a mental change and then you would be motivated enough to do what is needed to get your desired results.

In order to lose weight you have to cut down on the number of calories you take in and start burning more calories each day.  Calories are the amount of energy in the food you eat.  Extra calories are stored in the body as fat, and a pound of fat is equal to 3,500 calories.  It is believed that the safest weight loss is about 1 to 2 pounds a week, so to lose one pound a week a person would have to eat 500 fewer calories per day or exercise and burn off 500 extra calories per day. However, the best way to lose weight and keep it off is to use a combination of eating less and increasing exercise, that is eat 250 fewer calories and burn off 250 more calories per day.  Most people can eat 3 regular meals and 1 snack every day.  The meals should be about the same size and low in fat.  Other people may benefit from eating about 5 to 6 smaller meals throughout the day about 2 to 3 hours apart.  Of course, these should be smaller than a regular meal.  Also, avoid skipping meals as this can cause excess hunger later in the day, leading to overeating. Make sure to speak with a nutritionist or get information from your doctor or local clinic about proper meal and snack portion sizes.

For some people, getting back to an exercise routine will not be difficult as they are no longer busy with the hustle and bustle of the holiday season.  Others, who may not have had any type of regular exercise previously, may not be motivated about getting started with one now.  However, increased physical activity not only causes weight loss, but also leads to a longer healthier life by preventing heart disease and other chronic medical conditions, building strength, improving energy and reducing stress.  It is also a good way to curb your appetite.  The best type of exercise is any kind that you will enjoy doing, which increases your heart rate, and moves large muscle groups (like in your legs and arms).  The activity should also fit in with your schedule, finances and suits you physically as well.  Walking is considered one of the best choices because it's easy, safe and inexpensive. Brisk walking can burn as many calories as running, but is less likely than running or jogging to cause injuries. Walking also doesn't require any training or special equipment, except for good shoes.  Other good exercises include swimming, jogging, dancing and biking.  Start slowly and gradually increase as you get used to it.  It's best to exercise at least 3 times a week for no less than 20 minutes and work up to at least 30 minutes, 4 to 6 times a week.  Remember, for effective weight loss, you would need about 90 minutes 4 to 6 times per week which can be divided into 2 or 3 sessions through the day. 
It is also good to find ways to add extra bouts of physical activity during the day to help burn more calories.  These would include taking the stairs instead of the elevator, going for a walk during your lunch break, walking all or part of the way to work, doing housework at a fast pace, gardening or cleaning your own car.  Vary your routine occasionally to prevent boredom, make exercise fun by reading or listening to music, choose a comfortable time of day to exercise and don't get discouraged if you do not notice immediate results.  It can sometimes take weeks or months before you notice some of the benefits of exercise.  Having a motivated exercise partner also makes it easier to keep up with your routine.  It's also important to remember that persons who have not exercised for a long time or who have certain conditions should check with their doctor before starting or continuing a routine.  In particular persons who are pregnant, have heart trouble, high blood pressure or arthritis, or who feel dizzy or have chest pains need to make sure they are healthy enough for exercise or at least guided to what is best for them.