Labor Day has passed and fall is almost here. For most people lives become busier this season with increased work-loads and resumed school schedules. This is the best time to re-evaluate your health and fitness goals and fine tune your plan so you stay on track. Here are some tips to do just that:
1. Eat less - Try not to overburden yourself with elaborate diets that you may not stick with. Just get started; eat smaller portions, eliminate junk food, switch to whole wheat bread, increase your vegetable and fruit intake. Eliminate fatty meats and go for lean proteins.
2. Exercise More/Start moving – Increase your energy expenditure by exercising more. Do what works for you, whether that is walking every day; or switching it up with one or two exercise classes in addition to walking, either on your own or with a friend; keep it interesting so you stay engaged and invested in exercising. *Remember to contact your health care provider before beginning any exercise program.
3. Get your sleep - Research shows that getting less than 6 hours sleep per night increases our appetites and fatigue levels. Try to get between 7 – 8 hours of sleep each night to help keep your appetite in check and to have enough energy to exercise on most days of the week.
4. Weigh yourself daily – Daily weigh-ins can help you stay on track better with weight loss goals. If you gain, you can catch it early on and be better equipped to trace what caused your weight gain, then, change your behavior(s). If you weigh in only weekly it’s more difficult to trace the behaviors that caused your weight gain. Also, it is easier to lose 1 or 2 lbs than a 5 lb gain that may have occurred in a one week time period.
5. Create Concrete and Realistic Goals – Be specific. Write it down on a card and keep it visible and read it at least once each day. Examples: “I will lose 10 pounds and weigh 135 lbs by November 1st, 2011”; or, “I will take a 30 minute walk 5 days each week”.
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