The holidays are over and 2012 is quickly approaching—along with it a new batch of New Year’s resolutions. Many of us will set our sights on weight loss and a healthier lifestyle. Exciting new exercise programs, gym memberships and diets will be initiated, only to be abandoned weeks later when that initial wave of enthusiasm wanes with the difficulty of maintaining lifestyle changes.
“What separates those who are able to make good on their resolutions from the rest of us?”—realistic expectations. Striving for an intense 5 day per week gym routine while on the latest no carb/low carb diet are not only unsustainable habits for the majority, but can often lead to injury, discouragement and the eventual retreat back to old habits. A better approach to your nutrition and exercise goals this year is to start with slow, steady changes and set realistic goals for yourself.
DIET:
In order to lose weight you need to create a negative caloric balance, which means you burn more calories than you take in. You should consult a nutrition expert for more details but you can estimate your daily required calories by multiplying 17 (for men) by your bodyweight in pounds. For women 15 calories per pound of bodyweight is a better estimate. This number can also increase if you are more active, but this is a good baseline estimate. For example, a man who weighs 160 pounds and is participating in light daily activity would start with a diet of about 2700 calories (160 X 17 = 2720).
It has been shown that resistance exercises and a reduction of 500 calories in your daily consumption is a safe way to lose about 1-2 pounds per week in many cases. Losing about 1-2% of your bodyweight is a safe way to slowly burn off your holiday calories and 500 calories is no more than a few cookies.
EXERCISE:
What about exercise? Many exercise experts recommend increasing workout intensity at about 10% per week as you are able to tolerate it. If you normally walk 10 blocks to work, try going a little out of your way and walking the extra block for a total of 11 blocks – a 10% increase. When given a choice between using an elevator or taking the stairs, chose the latter.
SUMMARY:
Small, steady changes are the key to making successful and healthy lifestyle changes in the New Year. Expect the occasional setback—we’re human after all. If you skip the gym for a few days or that chocolate-chip muffin at Starbucks lures you into its dark, delicious corner on a vulnerable Monday morning, don’t let it sabotage the remainder of the week. Focus on the positive changes your new nutrition and exercise habits produce and “stay the path”.
Good luck and Happy New Year from your friends at CPMC Sports Wellness Center! For more information check out last years blog on making SMART goals.
