The temptation to overindulge during the holiday season has its consequences, which for many is the resolution to shed extra pounds quickly or begin a serious weight-loss regimen. Yet, there are so many diets to choose from, so many people touting the same thing, that a novice can easily become mired in indecision, or worse yet: spend a great deal of money needlessly.
Nonetheless, there are those who have tested the waters, made the mistakes, and realized that there are no panaceas. They have learned that what is easily gotten is oft unappreciated and undervalued. What is needed is a solid understanding of a few simple principles and a desire to succeed. This costs nothing and is invaluable. By making some simple adjustments, based on tried and true methods, anyone can shed pounds and begin to feel better almost instantly. Here are eight of those selfsame principles:
1) Stay away from weightlifting initially: Muscle is more dense than fat, and to lift weights at the outset of a regimen is to defeat the purpose of losing weight. Muscles that are inactive will respond quickly to resistance training; the result for many is gaining 10 pounds in 3 weeks instead of losing it. Resistance training should only be used if the target weight is being approached, and then only with high repetitions and with less effort than cardiovascular exercise.
2) Choose low impact exercise: The idea is to be moving around with a consistent heart rate for at least thirty minutes. The problem for many is that the joints and connective tissue take time to adjust to stressors, which results in a variety of ailments if not heeded. An injury early on will sideline all efforts to this end. As the weight comes off and the body adjusts, more intense activity can and should be chosen. Go easy at first! Walk, bicycle, hike moderately, jump rope lightly. Remember: the goal is to keep it up for at least thirty minutes.
3) Mix up the routine: By doing something different each day, the body must make adjustments all the time, instead of growing stagnant. Walk one day, then row on a machine the next. Choose the stepper the third, and the bike the fourth. Go easy and enjoy yourself. There is nothing worse than having to go to the same thing day in and day out. The psychological and physiological effect of variety is powerful and should not be underestimated.
4) Eliminate fat from the diet: Throw out the obvious fatty food, which is the first great step in being able to succeed in one’s diet. Butter, whole milk, egg yolks, salad dressings, mayonnaise, fried food, peanut butter, cheese, and chocolate are major offenders. What is great these days is that a fat-free craze has swept the nation, and many things that people used to do without can be eaten nowadays guilt free. Try it: it’s not as bad as it sounds.
5) Eat small amounts many times a day: Eating frequently is less stressful on the digestion, and keeps the blood sugar and energy levels stable. Combined with consistent exercise, eating frequently jump starts the metabolism and burns calories efficiently- even at rest! Eating less or not at all is a major mistake. Eating light and frequently has much better results. Eating every three hours, and eating the last meal three hours before bedtime is optimal. Going to sleep with food in one’s stomach is asking for fat storage.
6) Stay away from sugary foods: Sugar consumption is not only a leading contributory to tooth decay; but, it is also causing a heavy insulin release by the pancreas, which results in grogginess and fat retention. Many candies are fat free, but have no nutritional value and cause the body to become sluggish and weak. Potatoes, pastas, fruits, vegetables, breads and whole grains are a much better choice. Changing from sugar-laden soft drinks to diet drinks can shave off hundreds of calories alone!
7) Start a vitamin regimen: Even the simple act of taking one multi-vitamin each morning can help eliminate deficiencies and enable the body to efficiency store and use energy as was intended. Extra vitamin C has been proven to boost the immune system and stave off pesky viruses. Remember, activity without proper supplementation and nutrition can very easily weaken the immune system.
8) Drink lots of water: Drinking at least one liter of water per day helps flush impurities from the system, and keeps metabolism high. The less colored the urine is, the better. More water does not mean more weight. On the contrary, when water is drunk freely, the body is much more efficient at burning fat and calories, and the effects are much more easily seen.
Undertaking an exercise and weight loss regimen can mean the difference between feeling old and tired and discovering the fountain of youth. The body was meant to be an active, efficient machine. The more it does, the better it feels and the better it looks. There’s no need to take diet pills and starve oneself. Looking and feeling better is more about making fundamental lifestyle changes and getting solid results.
