Being overweight is hazardous to health. It can lead to diabetes, heart disease, high blood pressure and increase the risk of cancer. Yet, conventional wisdom says that, “Losing weight is a nothing more than eating smart and exercising more.”
However, with all of the weight loss supplements and products on the market today, most people probably weigh more than they did five years ago.
For those who are finding it difficult to make the “eat smart, exercise more” guideline part of their daily routine, Erin Holland, I want to provide the following tips to help you succeed with your weight loss goals.
Remember that calories count: A calorie is a unit of energy. The energy contained in the food eaten is converted chemically into a form of energy that can be used to fuel daily activities. Calories become a concern when the extra energy in the calories eaten is stored in the body as body fat.
To lose one pound per week, you need to burn 3500 calories. Through a combination of exercise and nutrition, create a caloric deficit of 3500 calories, or 500 calories per day. Do this by tracking the food calories coming in and calories (burned by exercise) going out.
Get enough sleep: Recent studies indicate a strong link between the amount of sleep and the risk of becoming obese. Now there is a new suggestion for people who want to lose weight: Get more sleep. It may seem surprising that sleeping more would prevent obesity because fewer calories are used when resting. However, the effect of chronic tiredness on increased feelings of hunger may be making the difference in obesity risks.
In the study, those who got less than four hours of sleep a night were 73 percent more likely to be overweight than those who got the recommended seven to nine hours of rest. Those who averaged six hours had 23 percent greater risk of being overweight.
Those who average 8 to 9 hours of sleep a day not only reduce the number of hours they are tempted to eat high calorie foods; they also will have the energy to exercise more.
Get enough exercise: A well-rounded fitness program combines cardio-vascular exercise with flexibility and strength training.
To enhance cardio-respiratory endurance, the American College of Sports Medicine (ACSM), suggests aerobic activities three to five times each week for 20–60 minutes. Each workout should include a warm up for 5 to 10 minutes and a stretch to cool down during the last 5 to 10 minutes.
The hottest fitness trend today is Kettlebell Training. Kettlebell training is a combination of strength and cardio training. The benefits of a good Kettlbell workout include:
• Build strength.
• Slash and burn fat quickly.
• Increase flexibility, agility, mobility, and improve athletic performance.
• Add tone and definition to the body.
• Boost energy levels.
• Reduce stress and tension
• Get results fast for optimum fitness.
Be a coach: Eating smart and getting regular exercise is a commitment of time and energy that pays off in weight control, muscle strength and lower blood pressure. It also helps to prevent and control many other lifestyle related conditions.
To stay motivated, develop positive self-talk to help ensure compliance with newly developed eating and exercise habits. Repeat motivating phrases such as, “I love myself so therefore, I'll take care of myself,” and “I make time for my health; my health is important,’” or “I am a healthy person who eats right and exercises daily.”
