A new television season is starting, as it does every September.
I admit it
– I’m a TV junkie. Sitcoms, dramas, game shows, reality shows –
I have been known to watch them all.
A new television season is starting, as it does every September. I admit it – I’m a TV junkie. Sitcoms, dramas, game shows, reality shows – I have been known to watch them all.
One of the shows I like to watch is “The Biggest Loser.” Maybe because it goes along with my passion for health and fitness.
Last week, there was a “Biggest Loser” special that brought back past contestants and asked the burning question on everybody’s minds: “did they keep the weight off?” A very valid point: once the weight is lost, how does one keep it off?
A question for the ages!
One thing is for sure. Fad diets, diet pills and exercise gimmicks are not the answer. I’m sure we all know people (if not ourselves) who have lost weight, only to put it back and then some. The problem is once you have reached your goal, you go “off” your diet or plan and revert back to old habits. Remember, it was the old habits that got you in your undesirable state in the first place.
So, what’s a person to do? Two words: behavior modification.
However, it can be quite a daunting task to change all your habits at once. Take just one at a time.
The key to weight loss is to boost caloric output and decrease caloric intake. In other words, you want to burn off more calories than you consume. One pound is equal to 3,500 calories. You’ve heard me say that before. You need to burn off 3,500 more calories than you take in to lose one pound.
However, beyond that, it has to be done in a healthy way. If you decrease your daily consumption too drastically, then the body goes into starvation mode. It is a survival technique. The brain sends a message to the body that says “uh-oh. We are not getting what we need to sustain our self, or we had better hold on to what we’ve got.”
We also need to keep the metabolism up. We do this by increasing/maintaining muscle mass. When you “diet” and “lose weight,” quite often it is water and muscle mass you are losing, not fat.
The best way to increase muscle mass? Exercise, of course. As I said, the best way to lasting weight loss is to make small changes at a time. If you are not currently exercising, start out slowly. Maybe 30 minutes of moderate intensity exercise three or four times per week and gradually increase that amount.
It is not only important to partake in cardiovascular activities to burn fat, but it is also necessary to do some sort of strength training to build that muscle mass/density. This can be done using traditional methods such as weights or by engaging in full isometric contractions.
Changes can be made gradually in your diet as well. Start by adding more fruits and vegetables over the course of your day. These foods are not only lower in calories, but they also have a high volume of water which will make you feel fuller so you eat less. They are also great sources of dietary fiber, which digests more slowly than simple sugars, and will keep you fuller, longer.
Whole grains, rather than foods made with white or processed flour also fall into this category. Again, they have a high dietary fiber content and are healthier for your heart.
The key to lasting weight loss? Start and maintain an exercise program and smart eating choices. It isn’t quite as hard as it seems. Little changes lead to big results!
Karen Seraphine holds a master’s degree in physical education/fitness management from New York University, and is certified by the American Council on Exercise as a personal trainer and a lifestyle and weight management consultant and is a certified T-Tapp trainer. She is the president of HomeRun Personal Training in Gilroy. Her column runs the first and third Wednesdays of the month. If you have any questions, please contact her at (408) 981-1566 or e-mail ho**********************@*****on.net.
