Archive for June, 2009
Ideas for Fitting Fitness into Your Work Day
Posted by: | CommentsDo you have trouble finding time for physical activity during the work day? Here are some quick ideas for fitting in more physical activity into your work day:
- Park your car a little further away from the office. If you ride the bus, get off a few blocks early and walk the rest of the way.
- Take the stairs whenever you can. If you have a meeting on another floor, get off the elevator a few floors early and use the stairs.
- Rather than taking a coffee or snack break, take a short walk.
- Set an alarm to go off every hour to remind you to stand up and take a quick walk.
- Start a lunchtime walking group with your co-workers.
- Hold team meetings during an outside walk when the weather is nice.
- Use the restroom that is the farthest away from your desk.
- Wear a pedometer to track how many steps you take in an average day and challenge yourself to walk 10,000 steps each day.
- Check with your Human Resource department about organizing a fitness class at your office.
- Instead of sending an email or using the phone, walk to your coworkers’ offices to deliver messages.
- Get a hands-free headset for your phone so you can get up and move around.
Check out more great tips at our full Metabolic website!
Top 5 Tips for a Successful Exercise Program
Posted by: | CommentsExercising regularly is critical to losing weight and keeping it off. Here are some quick tips to starting your exercise program and staying motivated along the way!
Check with your doctor
Consult with your doctor before you begin any exercise program. After a medical evaluation, your doctor will be able to determine your fitness level and advise you on the right way to start a program.
Don’t overdo it
Start slow! Start with a walking program of about 20 to 30 minutes three days a week. You can slowly increase the duration and intensity of your exercise activities as you become more fit.
Have fun
Choose activities that are fun and add some variety to your program so exercise won’t seem boring or routine. Ask a friend to join you or listen to music to keep yourself entertained while you are burning calories!
Stick to a schedule
Make an appointment on your calendar for your exercise activities and stick to it. Try to make exercising a daily routine, but be flexible – if you miss your scheduled workout, incorporate physical activity into your day another way.
Reward yourself
Every day, write down what type exercise you did, how you felt and how much weight you have lost since starting your program. To stay motivated, reward yourself when you reach your daily or weekly weight loss goals.
Food for Thought: How to Manage Emotional Eating
Posted by: | CommentsWhat else can I do to comfort myself?
Look elsewhere for comfort and have some alternative activities besides eating. When we ask our patients for suggestions on what they might do, they invariably come up with great ideas like reading a book, taking a walk, making a phone call or doing some housework.
Who can I count on for support?
Have a support system in place where you can communicate your feelings. When you recognize a trigger feeling, call a friend or family member for support.
Tips for Long Term Weight Loss Success
Posted by: | CommentsCommit to a lifestyle change
Long-term weight loss is achieved through permanent changes in your lifestyle and food choices, not through fad quick fix diets or pills. Before beginning on your weight loss journey, make a commitment to your health and stick with it!
Keep moving
Regular exercise is a critical component of permanent weight loss. We recommend a minimum of five 30-minute sessions per week. Read our exercise tips on this blog for ideas on how to stay motivated and enjoy your exercise routines.
Go slowly and keep your expectations realistic
Remember that drastic weight loss in a short amount of time is not healthy, and it is more likely the loss is coming from water and muscle, not fat. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week.
Keep a weight loss journal
Keeping a weight loss journal can be very helpful for long-term weight loss and keeping you focused on your goals. Each day, record what you have eaten, how much, and your mood and emotions. A journal not only keeps you accountable for your food choices, but can also help you identify any behaviors or emotions that trigger overeating. This can be done using our Patient Portal through our website!
Don’t go it alone
An important factor of long-term weight loss is the support and encouragement from others, whether it’s from your doctor, nutritionist, family or friends. Connecting with others helps you stay motivated, learn tips and techniques, and keep focused on your weight loss goals.
