Surefire Strategies To Get Fit And Stay Fit: Part 1
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This article is from the Health Articles series.
Surefire Strategies To Get Fit And Stay Fit: Part 1
Did you click here looking for a magic pill or foolproof plan to lose weight swiftly and painlessly? No, you know us better than that. But if you are looking for surefire strategies to get fit and stay fit, you've come to the right place.
First, let's begin by banishing the words "fat," "thin," and "weight loss" from our vocabulary. Why? Well, "fat" is derogatory, as in "I'm so fat!" We want only uplifting, positive "self-talk" during this fitness quest, so "fat" is out.
So is "thin." You could get "thin" on a steady diet of sugar-filled fat-free cookies and diet soda. You could also get malnourished and anemic, not to mention lots of extra cavities. "Thin" is most certainly not "in."
Even "weight loss" speaks to only one component of the fitness "big picture." Instead, let's focus on "getting fit." Fit is a strong, healthy body and mind, with good energy and vigor for life.
The first step towards getting fit is to examine your emotional relationship with food. Many people start by restricting calories or depriving themselves of certain foods, never exploring the underlying emotional issues that often result in over-eating.
If you have struggled with your weight since childhood, and especially if you come from an abusive or dysfunctional family, food may act as a source of comfort or reward for you. Any truly effective fitness quest, then, must begin with an exploration of these emotional issues.
You might seek professional counseling, or there are several books that may be helpful including Feeding the Hungry Heart by Geneen Roth and Enlightened Eating: Understanding and Changing Your Relationship With Food by Rebecca R. Radcliffe.
Whether or not you are exploring your own emotional relationship with food, many people find keeping a food journal helpful. Write down every morsel that crosses your lips (yes, food eaten while standing over the sink or pilfered from your companion's plate counts), in addition to the number of calories and fat grams. You might also note how you were feeling at a particular moment, for instance, when you grabbed that Snickers® bar after a fight with your mate. Also track your workouts and exercise.
As you review your entries, patterns will begin to emerge: when you are most at risk for mindless snacking, your high-calorie, high-fat "danger foods" (like the pint of Ben & Jerry's® you ended up consuming instead of a cup), the best time of day for you to work out. Armed with this information, you can begin to make the fundamental changes necessary to achieve long-term fitness.
For instance, if you're most at risk for mindless snacking after dinner, take a walk around the block instead. If ice cream or cheeses are foods you can't consume within limits, try eliminating them for a few weeks, then gradually re-introduce them once you feel more in control. If you never miss a morning workout but frequently blow off evening exercise, plan your schedule around a.m. activity.
As you'll also find from your food journal, calories do count. But exactly how many calories do we need? One method of determining your optimal, daily caloric intake is to multiply your desired weight by 12. For instance, if your optimal weight is 130 pounds, 130 x 12 = 1,560 calories per day. You might add a few hundred calories on the days you engage in rigorous exercise, say, 40-50 minutes of intense aerobic activity.
Since calories do count, the trick, then, is to get the most nutritional "bang" for your caloric "buck." Your meals should consist of fresh fruits and vegetables, whole grains, lean protein, and lots and lots of water.
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