Lose Weight:
3 Sure-Fire Ways to Blow It
(Custom article ghostwritten July 2007, published in several places)
Your company's recent merger is on a tidy timetable. Your IT department backs up your valuable data every Friday at 9:00. The water cooler guy arrives every Tuesday at noon. Busy executives know the importance of structure and regularity in juggling business responsibilities, but should you be so rigid when it comes to nutrition and fitness routines and choices? Having well-established habits and a consistent routine is great, but don't assume every fitness rule is set in stone. It's important to be flexible in your habits, and be conscious of the real effects of some of your nutrition and exercise choices.
Get the skinny on these “fitness rules” to see if they’re still working for you.
1. Eat 5 meals throughout the day. While it’s true that eating throughout the day helps keep your energy up, your hunger under control, and your metabolism burning, it’s important to not eat TOO much. Often small snacks or mini-meals turn into over-sized portions. So, even if you are making healthy selections, keep portion sizes in check. Think of the "handful" portion rule - a handful of nuts, a palm-sized piece of protein - and you'll be keeping portions in better perspective.
2. Stick to an exercise routine. Consistency is good, but variation is even better. Don't tie yourself to the treadmill when you could have fun with an occasional yoga class, or sign up for softball. Variety will also help you avoid fitness plateaus - although you will always be getting heart healthy benefits from any exercise, your body may not change unless you mix it up. Not ready to give up your favorite exercise? You don’t have to! If you like walking or biking, add a few hills. Or go on a slower, longer jaunt one day and pick up the pace the next. More variety=more results!
3. Plan your meals ahead. We've all had those long days where one thing leads to the next and suddenly you're home - tired, stressed and starving, but less than thrilled with the chicken breast and broccoli you know has been waiting in your fridge. There's no need to be so rigid with meal planning. Mapping out meals before you get hungry is smart, but so is including enough variety to give you several appealing options. Keep your freezer stocked with healthy protein options like fish and lean beef, fill your crisper with fresh fruits and veggies, and allow yourself to go for something tasty and satisfying within a range of smart and healthy options.
So don’t forget – question those hard-and-fast fitness and nutrition rules and think about the real impact your choices have on your health and energy level. Be flexible in the range of options you create for yourself, and remember that being physical should be fun and eating should be a pleasure as well as a health choice.
-- Elizabeth McQuern