Here I’m going to try to give you a simple starting place to get you on the right track to health.
1. In my opinion the most important place to start is by increasing your activity or movement level. This makes you burn more calories, increase lean tissue, the force of life, and helps many of your vital organs (heart for one) improve. If you are just starting, try 30 minutes a day of walking, consistently. After a couple of weeks add 2-3 times a week of resistance, weight training. After a couple of more weeks, try to challenge yourself with longer walks and higher weights. It doesn’t take long to see the changes.
2. There are many different ideas about what to eat to lose fat, but the best thing you could do is to increase your fruits and veggies. They are loaded with nutrients for your health, lots of fiber, and in most cases very low calories. And they taste GOOD!
3. Write down what you eat, every meal, snack, every day, for at least a month. How do you know what to do, if you don’t really know what you are doing? I once made a statement to a class that they had no idea how many sodas a week, or even a day they drank. One very nice lady said very firmly that she had a most one Mountain Dew every two days. Well looking at her tummy, sugar you know, I asked her to write down exactly how many. In other words record what you are doing. That was a Wednesday. On the following Monday I asked her in front of the class if she did it. She sheepishly smiled and said that on the first day she had four of them. So over four days, she had drank 15 total Mountain Dews. Now that she knew, I told her to replace them with water. No other change in diet or exercise. She lost 7 pounds in two weeks. Had a headache for a few days from the withdrawal, but felt great. So write down what you do, so you know what to do. We have Google Maps so we know where to go. Make your own nutrition map.
4. Know how much you are eating. When you diet you do not have to starve or only eat lettuce. Nabisco Chips Ahoy! Original Chocolate Chip. Size: 13 OZ. Amount Per 2 Cookies = Calories 107. If you eat 2 a day, 3 times a week, for a year, that’s 6 pounds added to your frame! OK, you say you don’t do that. Well how about those two 100 calorie glasses of wine a week. That’s 104 glasses a year, times 100 equals 10,400 calories or 3 pounds. And I know many people that drink two glasses a day. That’s 20 pounds. Now put those two together, add that extra helping of pasta, two scoops of ice cream, that mini-candy bar from your friends desk drawer at work, and that buttered pop-corn at the movies and it’s no wonder that from 30 to 50 years old, we gain 30 to 200 pounds. Just be consistent at doing the wrong things and you’ll succeed at gaining weight. If you watch your portion size, cut them back a little, you will lose in the long run.
5. Which leads me to my next rant…don’t be in such a hurry. All we seem to want to do is rush our lives. If we only lose 1 pound a week, that’s 52 pounds in a year. That’s just 3500 calorie deficit a week. Between cutting proportions and a little bit of exercise each day, it’s easy. Why rush, only to gain it back. Why spend money on infomercial pills, network marketing schemes, or strange dieting clubs. Take your time, and it will go away. So how does that work? Let’s take that 100 calorie glass of wine. If you started drinking one glass of wine a day, 6 days a week at 25 years old.. That’s 600 calories a week, 31,200 calories a year. By the time you are 40 that’s 468,000 calories or 133.7 pounds!!! OK, I know that’s the math and there are many variables. But that is how we gain weight, sitting at our desk jobs, and at 40, we wake up one morning and don’t know how it happened. It’s less expensive and easier to be healthy than not.
6. When you go grocery shopping, don’t buy your treats. Don’t buy junk foods. Don’t buy cookies, potato chips and sugary items. If you want trash food at 10PM on a Wednesday night, get off your ASS and go to the store and buy trash food. Stop making it so easy to fail at home. And really stop feeding that sh—to your kids. If you don’t like your weight and health, stop teaching your kids to be the same way. So I didn’t say you can never have it, but you do have to work for those treats.
7. Now what is really an easy one…dump the sugar. For men the recommended maximum is 9 teaspoons a day. For women it’s 6 teaspoons a day. The equivalent of teaspoons of sugar for the number of grams of sugar a 12 FL oz can of Coca-Cola Classic, is approximately 10 teaspoons. One can of Coke has 39g of sugar and 1 teaspoon of sugar is the equivalent of 4g of sugar. So as you can see, we tend to consume much more than the recommended max for added sugars every day. And the hidden sugars are everywhere. By the way, that 10 teaspoons in that Coke is 40 calories. I have met people that drink a case of coke a week. That’s an extra 960 calories a week. Just get rid of the sodas and in time you will lose a lot.
The bottom line…you don’t have to be a rocket scientist to lose weight and be healthier. Just care enough about yourself to know what you are doing. Move more, know what you are eating, change your portions, drink more water less alcohol and soda, and have an apple instead of a bag of chips or cookies.
Now if you still need support and accountability, call us here at BAER Fit. Our job is to teach you, help you succeed, and then get rid of you. Our goal is your goal…your health. Now see what you can do and if you need help call 937-748-9905. We’re here to make it fun. Well sort of.
Charles Baerman PhD,CFT,CSFN,CET 937-238-4503 cell 937-748-9905 office firstname.lastname@example.org