TRAVERSE CITY -- With Thanksgiving wrapped up and of course Christmas on the way, it can be tempting to indulge in your favorite treats and comfort foods. That's why it's always a good idea to keep in mind some simple steps to staying healthy and keeping the pounds off even during the holidays.
Certified personal trainer, Stacy Jago has six specific steps that she swears will help keep people focused on a successful weight loss and feeling great during the holidays.
Here are Stacy's six tips:
6 Strategies for Weight Loss Success
- The foundation for every successful weight-loss program remains a healthy, calorie-controlled diet combined with exercise.
There are many fad diets and weight loss programs out there that promise fast and easy weight loss, but they are unrealistic for long-term goals.
For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.
1. Make a commitment
*Permanent weight loss takes time and effort — and a lifelong commitment.
*Focus! It takes a lot of mental and physical energy to change your habits.
* Address stresses in your life (financial, relationship…etc) managing them will improve your ability to focus on a healthier lifestyle.
*Set a start date and then — start.
- 2. Find your inner motivation
*No one else can make you lose weight.
*Make a list of what's important to you to help stay motivated and focused.
*Pick people to support you who will encourage you in positive ways.
*Be accountable to yourself by having regular weigh-ins and recording your diet and exercise progress in a journal.
- 3. Set realistic goals
*Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week.
*To lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise.
* Make sure that your goals are SMART: specific, measurable, attainable, relevant and time-limited. An example of a SMART goal is aiming to walk for 30 minutes a day, five days a week for the next three months, and logging your results.
- 4. Enjoy healthier foods
*Adopting a new eating style that promotes weight loss must include lowering your total calorie intake.
*Eat more plant-based foods — fruits, vegetables and whole grains.
*Strive for variety to help you achieve your goals without giving up taste or nutrition.
*Eat a healthy breakfast every day.
*Eating at least four servings of vegetables and three servings of fruits daily.
*Using healthy fats, such as olive oil, vegetable oils and nut butters.
*Cut back on sugar, choose low-fat dairy products and keep meat consumption to a 3-ounce portion (about the size of a deck of cards).
- 5. Get active, stay active
*The key to weight loss is burning more calories than you consume.
*3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound.
*If you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).
*Exercise helps burn off the excess calories you can't cut through diet alone.
*Exercising boosts your mood, strengthens your cardiovascular system and reduces your blood pressure.
*Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.
*How many calories you burn depends on the frequency, duration and intensity of your activities.
- 6. Change your perspective
*Lifestyle changes start with taking an honest look at your eating patterns and daily routine. *Work out a strategy to gradually change habits and attitudes that have sabotaged your past efforts.
*You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.
*Mayo Clinic Staff *Stacy Jago, CPT: stacy@tctrx.com
You can also contact Stacy Jago directly at: (231)360-3508
