|Part of the
You Can Learn Good Health series.
By Ken Brown
Updated: March 17, 2009
Time To Get To the Gym
It's time to get back in the gym. Maybe you gained a couple of pounds or maybe a lot of pounds during December. It is easy to do. You start at Thanksgiving and then the early office Christmas Party. But, it isn't just one. There is your company party, the spouse's party, the church or civic group party, the neighborhood party, the close friends at work party, the office department party, the party with the in-laws, the party with your family and finally the New Year's Eve party.
20 Pounds of Fat
Kaboom, you now have 5, 10 , 15 or even an extra 20 pounds around your waist and you aren't sure what did it. Plus, you have a whole tin of Christmas cookies still left. What can you do?
Well, take the tin of cookies to work and share them with your co-workers. Then plan on eating better for the next 4 weeks. I know if you eat well for 4 weeks you will eat well for longer. Oh yeah then there is that old bugaboo, exercise. You want to exercise, you know how to exercise. But, sometimes it is hard to actually get the workout clothes on and actually do anything. It's hard for me, too.
I think it's because most people are looking to do too much too soon. You don't have to walk 20 miles a day. You would lose weight if you did, but you would probably get injured. But, why not commit to walking for 30 minutes. For the average person that is about a mile and a half. For a faster walker it will be 2 miles.
If it is too cold or too dangerous then exercise in the house or go to the gym. Take it easy at first. Join a class if you can't motivate yourself. Then commit to going to that class. Get to know the other members in the class so they will miss you if you don't show up. Go with a friend. Having a friend around to help motivate you will increase your chances of actually getting to the gym.
A Different Way to Watch TV
When you are at home spend more time on your feet. Watch an hour of TV while standing instead of slouching on the couch. Grab a couple of cans of vegetables and do arm curls while you are standing. Do some push ups while watching your favorite TV show or sports event. Every little bit helps.
Let's talk a moment about eating. It is hard to reduce the amount of food we eat but we can if we consciously think about what we eat. Think about 2500 calories a day. If you are eating 1000 for breakfast ( a donut and sweetened coffee ) and another 1000 calories for lunch ( Hamburger and fries and Soda Pop ) then you are only left with 500 calories at night. I bet you can't do it.
So, here is a simple fix to that problem. How about 500 calories for breakfast? Grits, eggs, and orange juice. Another 400 calories for lunch with a soup, a few slices of fruit and a glass of water. Then for supper have a small chicken breast, some GREEN vegetables and one serving of rice.
The Secret about Chocolate
You might say, "no one can live on that." Yes, you can. But, here is a little secret that will make you dance with joy. I love chocolate. If you were to give me a bag of Hershey Kisses or a couple of Reeses Peanut Butter cups they would be gone in no time. I crave chocolate. I learned a secret that the body doesn't need all the sugar in a Chocolate chip cookie. It is craving the chocolate.
So, I eat only chocolate chips. You can have about 30 of them for about 100 calories. Eat them one at a time. Let them melt in your mouth. It will take about 2 weeks to go through a bag at 30 a day. You get your chocolate fix without the high price of calories associated with candy and cookies.
What should you do in the gym once you get there? You decide. You can just walk on the treadmill, do the elliptical trainers, take a class or even Make Weightlifting a Part of Your Weekly Routine.
There it is the new start of the year and a new slimmer you. I have lost 15 pounds over the last three months sticking to this schedule. What can you do this year?