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Feeling Fit: Planning is Powerful
Overcoming Weight Loss Woes
By Gina Traficant
“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” – Tom Landry
You may be one of the millions wanting to get in shape in 2010, but what happens on week eight when you start feeling burned-out and still see the same droopy body in the mirror? These are but two reasons why millions of people throw in the towel after just a few months. Another hindrance is starting without a clear cut strategy. It’s like going on a jungle safari without a map.
A successful weight loss routine doesn’t have to be complicated or expensive, but it does need a game plan. Your first step, then, is to set a realistic goal, which most experts agree is 1-2 lbs per week. But if you’re like most, it’s still challenging to juggle exercise, nutrition and daily life. Read on for some helpful advice from the pros to nudge you in the direction of a sustainable diet and exercise lifestyle.
Don’t Go It Alone
It’s easy to pack a healthy lunch and exercise when working a typical 9 to 5-er right? Maybe. But what happens when you work overtime, are too tired to workout or have other pressing errands? That’s when your trusty fitness pals come in.
• Workout Buddy: Dr. Adam Shafran and Lee Kantor, authors of You Can’t Lose Weight Alone, agree that having a friend with similar fitness goals is key. You and your buddy will work together to make each other’s workouts more fun, hold one another accountable for missed workouts, and cheer each other on when the going gets tough.
• Psychologist: A licensed psychologist can assist with setting realistic weight loss goals, identifying what barriers got in the way in the past and strategies for overcoming those barriers.
• Certified Personal Trainer: A trainer with the right credentials can help beginners gain more results in less time by teaching proper technique and usage of equipment. A trainer can also create innovative programming for seasoned exercisers who’ve reached a plateau.
• Nutritionist: A nutritionist can assist with your weight loss efforts, zone into specific needs, such as gluten free foods and sugar substitutes, or help you develop grab ‘n go meals.
• Weightless Websites: Fit-Day.com is a free website that helps users fine tune their diets by tracking calorie intake and weight loss progress. Similar websites like Thedailyplate.com and Myfitnesspal.com can be found through a simple Google search for “diet trackers”.
Food for Fitness
You wouldn’t know it based purely on the number of miracle diet pills out there, but well over 50% of one’s weight loss results come from nutrition, some experts state closer to 80%. According to Ryan Jarrell, a personal trainer at Club Sport, the following foods should be stocked in your kitchen to assist with weight loss, satiety levels and cravings. The best part–they’re even quicker than the drive-thru because they’re easy to prepare and already in your home.
• Eggs: Jarrell calls eggs “miracle food” because they’re a complete source of protein, can be prepared in minutes, and pair nicely with whole grain toast and vegetables.
• Oatmeal (unsweetened): Jarrell complements his oatmeal with a protein source, such as eggs or bacon, to keep fueled throughout the a.m. Oatmeal contains soluble fiber, which settles in your stomach longer than other foods, increasing the amount of time between hunger pangs.
• Fruits and Vegetables: Both sweet and healthy, purchasing seasonal fruits forces you to try a variety of produce. Jarrell suggests pairing vegetables with protein for added flavor and nutrients, such as beef steak topped with tomatoes.
• Turkey: Jarrell confesses he eats turkey for breakfast, lunch or dinner. Some of his favorites are turkey on a whole wheat English muffin with cream cheese; lettuce wraps with turkey, tomatoes, cheese and mustard; or skillet cooked turkey mixed with broccoli slaw and green salsa in a whole wheat tortilla.
• All-natural Peanut Butter: Two tablespoons of peanut butter is a speedy source of energy and a quick-fix for breakfast or snacks because it combines well with fruit and whole grains. Lastly, Jarrell explains, “People generally have a sweet tooth, and peanut butter can satisfy those cravings.”
With the right food in the pantry, you then have to know how to eat it. Jessica Matthews MS, continuing education coordinator for the American Council on Exercise, touts the importance of portion control, a simple technique that research suggests is the greatest predictor of weight loss success. To control portion, use smaller plates and measure out serving sizes after reading food labels. Eat only when hungry and finish when satisfied.
Reinventing the Future
The Harvard Health Letter reports that developing practical steps that tie new behaviors to current behaviors have the best results in reaching one’s goal. Strategies such as placing your gym bag next to your car keys or preparing healthy meals in advance ensure you stay committed to your fitness program.
Whatever your fitness goal may be, expect progress to be slow; a slow, gradual weight loss will result in a long term weight loss. Look at it as your continuous reward for lifetime achievement, seek guidance and advice from friends and professionals and don’t give up! You’ve got nothing to lose but inches.
