Come Out of Hibernation
You’re going to have to peel off those big, bulky warm winter clothes you’ve been hiding behind all winter. And if you didn’t quite accomplish those New Year’s resolutions, you’re probably not in the shape you want to be in. Well, its time to set your “mid year” resolutions because summer is coming.
If you’re having trouble getting to your fitness goals and losing weight, you’re probably focusing on a quick fix instead of changing your lifestyle to achieve long lasting results. Usually it does not take big, drastic changes, but small changes to everyday activities.
The biggest fitness problem for most of my clients is food. To try to lose weight, people will go on diets that are usually very restrictive in calories or food choices, and are not very healthy. Any weight that is lost is usually regained once the diet ends and the old eating habits return.
To increase your chances for success, concentrate on managing your weight by adopting a lifestyle that includes a healthy eating plan and regular physical activity. Focus on a healthy eating style, not on "dieting." Dieting rarely produces long-term success.
Eating for good health and eating to control weight are virtually the same and include a variety of food choices. All foods can fit into a nutritious, reduced-calorie eating plan.
The USDA’s Food Guide Pyramid provides the guidelines to choose a healthy diet that meets your particular needs. You can feel full and satisfied by eating the suggested number of servings from each food group. The actual number of servings you need depends on your age, gender, activity level, and weight loss goals, but usually for weight management the lower serving amounts are a good starting point. And be sure to get enough water; 8 glasses (64 oz.) a day is the minimum recommendation.
Here’s a quick look at each of the food groups:
Bread, Cereal, Rice, and Pasta
6-11 servings a day
These complex carbohydrates provide B-vitamins, minerals, and fiber. Try to avoid the more highly processed carbohydrates such as white bread and sugary cereals. Choose whole grain products whenever possible. They have more vitamins, minerals, and fiber than products made from processed white flour.
1 serving = 1 slice of bread, 1/2 bagel or bun, 1 ounce dry cereal, 1/2 cup cooked cereal, 1/2 cup cooked rice, 1/2 cup cooked pasta.
Vegetables
3-5 servings a day
1 serving = 1 cup raw leafy greens, 1/2 cup any chopped vegetable, 6 oz. vegetable juice
Vegetables are a great source of vitamins and fiber and are low in fat and calories. Yellow or orange vegetables, like carrots and squash, are a good source of vitamin A. Veggies from the cabbage and pepper families (broccoli, Brussels sprouts, cabbage, bell peppers) are rich in vitamin C.
Fruits
2-4 servings a day
1 serving = 1 medium apple, banana, or orange; 1/2 cup chopped fruit or berries; 6 oz. fruit juice
Fruit makes a great snack or healthy dessert. It's high in carbohydrate energy, low in sodium, and full of vitamins. Strawberries, watermelon, and citrus fruits (like oranges and grapefruit) are full of vitamin C; apricots have lots of vitamin A; and cantaloupe, mangos and papayas have both vitamins A and C. Avoid juices sweetened with sugar or canned fruit in heavy syrup.
Dairy Products
2-4 servings a day
1 serving = 1 cup milk or yogurt, 1-1/2 ounces of cheese.
Milk, yogurt and cheese products are rich sources of calcium and protein. A glass of milk or a cup of yogurt has the same protein as an ounce of meat or cheese or one egg. Choose reduced fat dairy products whenever possible. A glass of whole milk has the same fat as two teaspoons of butter or three tablespoons of sour cream.
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
2-3 servings a day
1 serving = 2-3 ounces of cooked lean meat, poultry, or fish; 1 egg; 1/2 cup cooked beans, 2 tablespoons peanut butter or nuts
This group is a major source of protein. Cooked beans are high in protein and fiber and low in fat. Almonds are a good source of vitamin E and make a good snack. Beef contains important trace minerals like iron and zinc. Poultry and seafood contribute vitamin B6.
Fats, Oils, and Sweets
Use sparingly
Foods in this group should be kept to a minimum. It includes butter, oils, margarine, sour cream, soda pop, candy, sweets and desserts. You should minimize saturated fats found in animal products like meat and dairy, and trans-fats found in margarine or fried snack foods. Also avoid items with "partially hydrogenated" fats. Focus instead heart-healthy unsaturated fats such as those in olive oil, nuts, and avocados. Sweets should be minimized as well. And don’t fill your daily menu with "fat-free" treats thinking they are healthy or low in calories. These sweets still tend to be high in calories and lack any nutritional value.
And remember, people who are physically active are far more successful at losing weight and keeping it off. A physically active lifestyle offers many benefits in addition to weight management, such as heart health, lower cholesterol, increased bone strength, and stress relief. A combined total of 30 minutes of moderate activity every day is recommended. You can start with smaller amounts, but try to accumulate at least 30 minutes a day. (Before starting any fitness program, be sure to talk to your doctor).
Ed Ferrell is a Certified Personal Fitness Trainer and owner of Fitness Together in Temecula. If you would like more information or would like to schedule a free, no obligation training session and fitness consultation, call (951) 302-2995 or visit www.fttemecula.com