It’s that time of year again….New Year’s resolutions.
Have you made any? Is your goal to lose weight, exercise more, and get healthy in 2013? It is if you are like the majority of us after indulging the last number of weeks during the Christmas holidays. If so, here are some tips to help you achieve success.
Start a food journal
When coming to me for advice on how to lose weight, I have been surprised over and over again how many people have no idea of what their daily caloric intake or portion sizes are.
This is an important starting point if you want to lose weight. Most overweight individuals take in more calories than they realize in a day.
Research findings of a study that followed more than 2,000 dieters for six months and encouraged healthy eating and regular exercise, found that the single best indicator for dropping weight came down to keeping a food log.
Begin by writing down everything you eat and drink for a week. Include portion sizes, calories per serving, and any emotional triggers associated with your eating habits.
Starting a food journal and logging everything you eat will give you a realistic picture of your caloric intake.
Determine your BMR
Next take a look at your BMR (Basal Metabolic Rate). You can look it up online!
Your BMR is an estimate of how many calories your body needs to maintain its current weight. It represents the amount of calories per day your body burns, regardless of exercise.
In order to lose weight, you simply need to increase your daily activity or consume fewer calories than those needed to maintain your weight. When you know your daily calorie need, the BMR Calculator can help you manage your weight. If your goal is to lose weight, you can deduct 500 calories. This will allow you to lose one pound per week. Also keep your fat intake to 30 grams or less per day.
Find exercises and activities you enjoy and get your body moving! I believe you should have a balance of recreational activities and a scheduled exercise program. Look at your calendar and make a plan that you can realistically adhere to.
The guidelines for cardiovascular fitness (walking, running, swimming, biking etc.) are 3-5 times weekly for a minimum of 30 minutes in your Target Heart Rate Zone.
The guidelines for resistance training (machines, dumbbells, bands etc.) are 2-4 times weekly, resting 1 day between workouts.
You don’t have to join a gym – you can do strength training in your own living room.
I have been busier than ever with Personal Training and setting up home programs using just a few simple pieces of equipment, including therabands, balls and hand weights.
Other options include registered Group Fitness Programs. They are beneficial because of the social environment and the element of accountability, which can be a further help in reaching your fitness goals!
Seniors Fitness is my specialty. For a list of classes and services available including Arthritis/Fibromyalgia warm water pool classes, 50+ Bootcamps, Home/Gym Programs, Nutritional Coaching, and Personal Training, go to www.pursuitfitness.ca.
Nothing makes me happier than helping people achieve their fitness goals and improve their health. I will encourage you without intimidation and keep your spirits high as you experience your fitness journey!
Bobbi Kittle is a personal trainer and fitness instructor in Kelowna who specializes in working with seniors.