Awareness Article - Corporate Fitness Works
Education The Keys to Successful Weight Management It’s January and once again most Americans are regretting their bad food choices and lack of physical activity during the holidays. To make matters worse, we’re inundated by weight loss programs, supplements and trendy new equipment that all promise to “take off the pounds in no time.” So how can we realistically reach and maintain a healthy weight without buying into all the hype? Research has proven that if we practice the following strategies, we can be successful.
Be accountable:
Set Goals Be Accountable Know Your Numbers Set specific, realistic, and forgiving goals: • Be specific and pick measurable outcomes such as the number of calories you consume or the number of minutes you plan to exercise. By combining decreased calories and increased activity you’re almost assured to see weight loss. • Be realistic about what you plan to change. How much time do you really have to exercise per week? Will you realistically consume all those fruits and vegetables you’ve sworn to eat? Setting realistic goals will help you to achieve your goals and make steady improvements. • Above all, realize that no one is perfect. Forgive yourself when things don’t go as you’ve planned. If you don’t get your usual evening walk in because of a late day at work or you miss your goal of five fruits/vegetables for the day, it’s okay. Start fresh the next day.
• Set weekly times for weigh-ins and to take your measurements. Try to do these on the same day and at the same time every week to maintain consistency. Acknowledge even the smallest changes, because they are evidence that change is occurring! • Use positive support from a friend or family member to help you to stay on track. You, and you alone, must be the reason you’re choosing to lose weight, but having someone to support you, and maybe even exercise with you, can be a real boost for your success.
Know your numbers: • Ultimately weight loss and maintenance is about calories in (food you eat) and calories out (daily activity). • Record what you eat by keeping a journal or by using an online app such as “MyFitnessPal” or “SparkPeople.” Being able to visually see the food choices you have made can help you determine trends in the foods and time of day you eat. • Track your daily activity by using an online app or by using a wearable such as Fitbit or Garmin tracking device. Devices like these keep track of minutes in your heart rate range, total number of steps per day, as well as the number of flights of stairs you take, water consumption, etc. While the thought of beginning a weight management journey may sound challenging, by using even a few of these strategies, you’ll be well on your way to your ideal weight and will be able to maintain that weight for life! Sources: https://www.nhlbi.nih.gov/health/eductional/lose_wt/index.htm http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weightloss/art-20047752?p=1 http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
From Corporate Fitness Works Team Leader, Jennifer Lehman
Be accountable:
Set Goals Be Accountable Know Your Numbers Set specific, realistic, and forgiving goals: • Be specific and pick measurable outcomes such as the number of calories you consume or the number of minutes you plan to exercise. By combining decreased calories and increased activity you’re almost assured to see weight loss. • Be realistic about what you plan to change. How much time do you really have to exercise per week? Will you realistically consume all those fruits and vegetables you’ve sworn to eat? Setting realistic goals will help you to achieve your goals and make steady improvements. • Above all, realize that no one is perfect. Forgive yourself when things don’t go as you’ve planned. If you don’t get your usual evening walk in because of a late day at work or you miss your goal of five fruits/vegetables for the day, it’s okay. Start fresh the next day.
• Set weekly times for weigh-ins and to take your measurements. Try to do these on the same day and at the same time every week to maintain consistency. Acknowledge even the smallest changes, because they are evidence that change is occurring! • Use positive support from a friend or family member to help you to stay on track. You, and you alone, must be the reason you’re choosing to lose weight, but having someone to support you, and maybe even exercise with you, can be a real boost for your success.
Know your numbers: • Ultimately weight loss and maintenance is about calories in (food you eat) and calories out (daily activity). • Record what you eat by keeping a journal or by using an online app such as “MyFitnessPal” or “SparkPeople.” Being able to visually see the food choices you have made can help you determine trends in the foods and time of day you eat. • Track your daily activity by using an online app or by using a wearable such as Fitbit or Garmin tracking device. Devices like these keep track of minutes in your heart rate range, total number of steps per day, as well as the number of flights of stairs you take, water consumption, etc. While the thought of beginning a weight management journey may sound challenging, by using even a few of these strategies, you’ll be well on your way to your ideal weight and will be able to maintain that weight for life! Sources: https://www.nhlbi.nih.gov/health/eductional/lose_wt/index.htm http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weightloss/art-20047752?p=1 http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
From Corporate Fitness Works Team Leader, Jennifer Lehman
