Archive for Fitness for You
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.
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.
