Are you unhappy with your weight and want to shed a few pounds? If so, you are like almost every woman we see in our practice. There are many “quick fixes” and “fad diets” out there that promise to reform your entire physique as well as your life. Often times you may lose weight, but as soon as you return to a normal lifestyle the pounds also return. One of the biggest mistakes women make when they are trying to lose weight is to skip meals, or just plain starve themselves. Starvation, skipping meals and some of the supplements that are advertised are not only a temporary fix, but are harmful to your health.
Studies actually show that skipping breakfast causes insulin resistance and significantly increases your risk of developing Type II Diabetes. Your body needs calories to trigger your metabolism to work. If you are not eating frequently enough then your metabolism decreases and you store those calories as fat in order to use for energy in the future.
The healthiest way to lose weight unfortunately is the hard way… watching your diet and consuming healthy foods, vegetables, fruits, lean meats, poultry, and fish. It is also important to pay attention to those hidden calories that we often don’t think about. Avoiding simple sugars, fried foods and carbohydrates are essential to weight loss. The key to boosting your weight loss though is EXERCISE. It’s all about reducing the calories in and burning the calories off.
Many studies show the greatest benefit for calorie burning is in the first 30 minutes of exercise. After that you will continue to burn, however the rate decreases. For most women, finding the time to exercise is the biggest challenge. We all know what we need to do; we just don’t have the time to do it. Well, the recommendation is to exercise 30 minutes most days of the week (at least 5 days). There are many ways to fit exercise into your daily routine that don’t require missing out on family time or a gym membership. Set your alarm clock a little earlier in the a.m., go for a brisk walk during lunch or after dinner, when out shopping just walk a few laps around the mall and do some window-shopping before going in to browse, walk or run while your kids are at their sports practices instead of sitting and watching them, etc.
Having an active lifestyle is not enough to help with weight loss, although it is certainly better than a sedentary lifestyle. In order to burn the calories needed for weight loss you much achieve your maximum heart rate. To determine your optimal heart rate you take 220 minus your age=X, Your maximum heart rate is +/- 11. For example if you are 30 years old you would take 220-30= 190 so your maximum HR is 179-201.
Some people are more successful when they have someone to keep them accountable. If this is you, then we suggest signing up for a class at a gym, getting a personal trainer, joining Weight Watchers, or finding a partner to exercise with and to share weight loss tips and recipes. Most people are more successful when they have someone supporting them along the way.
If you feel that you are doing all of the right things and are still struggling with weight loss please contact our office for an appointment to evaluate any underlying health conditions that may hinder your ability to lose weight.
ShareAUG