Guide To Weight Management

Here is a guide to help keep fit

In order to keep the weight off for good means to change for good!

Before starting any weight management program be sure that you are ready for the lifestyle change and avoid setting yourself up. When your weight goes up and down it is very depressing and more importantly unhealthy. Be sure to celebrate when you are really ready.

STEP 1: What will you have to change?

People have reported to me that what they had to change was being more active, eating more fruits and vegetables, less meat and sugary foods.

1. Increase your physical activity and stay active. Physical activity can have

beneficial effects on your appetite, metabolism and body fat. For example

# Swimming for at least 3 times per week for 1 hour will help

# Walk briskly for 20 minutes, whenever you can.

# Park your car further est away from the spot, rather than closer spot

# Start an exercise group for walking cycling etc.

# Dance to your favorite music for 30 minutes

2. Decrease the amount of food you eat. Eat smaller meals and less fat. Fat

contains more than twice the calories of other foods. Eat more of he good

good foods.

# Eat fish that is pan fried rather than deep-fried

# Broil or bake your chicken instead of frying it.

# Eat more fruits and vegetables for breakfast

# Order salad with your burger instead of fries.

Most of my clients mention that if take smaller steps towards creating a great fitness plan that is individualized you will have success. Remember a healthier you is a better you.

Step 2: Make sure the time is right for you to change?

Knowing when to start your exercise program is important. Some people have mentioned during the Holidays exercise and eating properly is not good for them. From late October until December spells plenty foods, procrastination, and problems. So when starting a fitness plan try one early in the year to for maximum results.

See if you can sense whether or not other parts of your life will keep you from exercising the fat away. For example:

_____ Relationships?

_____ Family?

_____ Job?

_____ Addictions, e.g. cigarettes, alcohol, drugs or food?

_____ Excuse!!!

# If you have any concerns please jot them down:

After examining your list you may decide that it is time for a change.

Step 3:

Is losing weight worth the effort? Yes! Nutrition can make the difference between having enough energy to get by and feeling really good!

Water is the single most important Nutrient

Sixty percent of an adult’s body weight is water. Every metabolic reaction in the body involves water, including the burning of body fat and other fuels for energy. The body dependence on water is reflected in the fact that a person can live only three days without it whereas; it is possible to survive many days without food. Dehydration is what we want to avoid so if you are considering starting an exercise program you need to drink at least 64oz. of water daily. Remember without water we go nowhere.

How To Get Water

1. Bring a water bottle to work for drinking

2. Eat fruits that are high in liquids

3. Before an exercising event drink plenty of water

4. Afterwards drink at least two glasses of water or juice.

5. Soups are a good source of replacing water after exercise.

Before exercising ask yourself the great question!

What are the advantages to me?

What are the disadvantages for you?

STEP 4: THE TIME IS NOW!!!

NOW IT IS YOUR TIME TO PROSPER AND BEGIN YOUR FITNESS PROGRAM. FOR YOU ARE CONFIDENT AND PERFECT

IF YOU HAVE THE DESIRE TO MAKE A CHANGE TO LOSE WEIGHT THEN FIGURE OUT WHERE YOU FEEL MOST COMFORTABLE STARTING: WITH INCREASING YOUR PHYSICAL ACTIVITY.

1. BE KIND TO YOU.

2. GET BACK IN TOUCH WITH OLD FRIENDS WHO WORKOUT.

3. MAKE SMALL STEPS TO THE NEW YOU.

4. REMEMBER LOSING WEIGHT IS A SLOW PROCESS

5. SELF HELP MATERIALS ARE GREAT.

WHATEVER FITNESS PROGRAM THAT YOU HAVE DECIDED TO DO MAKE SURE THAT YOU HAVE THE SATISFACTION OF KNOWING THAT YOUR DECISION WAS WELL CONSIDERED AND IS THE BEST ONE FOR YOU.

Family Fitness Now

Richard Harper BS, CPT

Founder and President of Family Fitness Now

The information presented here is not intended to diagnose health problems or to take the place of professional medical care. If you have persistent health problems or if you have further questions, please consult your health care provider or family doctor.

© 2002, Family Fitness Now