You have made the commitment to finally lose those extra pounds and promise to stick with an exercise program. The most difficult part of making the commitment is sticking to it. I have been there and I am quite sure you have been there too. We all start out with great expectations and then somewhere down the road we seem to slip back into our old behavior patterns. The key to your success is to create new behavior.
The first task on your journey to creating new behavior patterns is to “clean up your environment.” It starts right in your kitchen and pantry. If you have made the commitment to lose weight and exercise, this task is crucial to your success.
Take it from me, it really works. I must admit, this first step can be difficult.
When you get home today, take a large trash bag and just get to it. I want you to feel empowered with this first and most important step. Say goodbye to the foods that have held you hostage. I still remember the day I decided to do this. As I was tossing processed food away (which I donated to a food pantry), I became angry at the food companies for putting so many unhealthy ingredients in my food. Look at the labels. Look at the unhealthy amounts of sodium that you have been putting into your body. I remember feeling so energized by this exercise. You can do this and once it is completed, you have a clean slate and are ready to begin.
Now that you have tackled your food environment, your next leap will be to change the way you feel about following a regular exercise program. The key again is to adopt the frame of mind that “this is a new way of life.” This is how you want to live your life.
Your healthy body will begin to crave movement. Exercise does not have to be painful or boring. Exercise does not always have to involve going to the fitness center. Exercise is simply moving your body for 30 minutes or more per day. You may want to exercise at the fitness center three days per week and then on the alternate days, go for a bike ride, walk or run outdoors. You might try tennis, swimming or kayaking.
The Fit to Lose program at Martin Memorial is here to guide you and help you, but ultimately YOU are in control. We are here to motivate you and provide the tools to help you succeed.
Here are some helpful tips that will get you started on the path to creating new behavior patterns. Making small changes in your diet and lifestyle can improve your health as well as trim your waist line.
• Start each day with a nutrient-rich breakfast.
• Strive for 7-8 hours of sleep each night. Fatigue leads to overeating.
• Eat your meals seated at a table and try to have your meals with family, friends or your partner.
• Use a smaller plate to “trick” your mind. Fill up that smaller plate!
• Avoid second helpings and family-style serving.
• Choose low-fat dairy products.
• Plan ahead! Have healthy foods at your disposal. Stock up with fresh fruits and veggies. If you have been skipping breakfast because you don’t have time in the morning, then get everything ready the night before. Leave your bowl, spoon and cereal out. All you have to do is get the fat-free milk out of the fridge.
• If you are planning on working out after work, pack your gym bag the night before and take it to work. No need to stop at home and take the chance of getting all comfy on the sofa.
The Fit to Lose program begins June 28 at each of Martin Memorial’s six health and fitness centers. The 12-week summer weight loss challenge is available for adults and children ages 8 and up. It features information and tips on making productive lifestyle changes, weekly weigh-ins, cholesterol and glucose testing, individualized exercise programs designed by certified personal trainers and much more.
Please be realistic with your weight loss and exercise goals, because it takes 30 days to create new habits. Good luck!
--Jane Reynolds
Health and Fitness Technician
Hospital South Health and Fitness
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