Here we are, already two weeks into the new year. You know I have to ask, “How is that fitness resolution coming along?”If the pounds haven’t budged yet, don’t panic. I have some words of wisdom for you to live by – words that will aide you to your fitness goal.Shoot for dropping a pound a week.Now, this may not seem like that much, but if you did this consistently for the rest of the year, it would result in 50 pounds lost. This may be extreme for someone, but the good news is that once you achieve your ideal, body maintenance is a breeze. How great would it be to begin 2008 with a brand new body?Shedding that pound each week doesn’t have to be allusive, mysterious or frustrating. In fact, with a little calculation, you can consistently drop one pound a week until you reach your goal.All it takes are small changes in your daily lifestyle. Let’s break down the process.How to shed a pound a week: Burn 3,500 calories more than normal.It’s that simple! No fancy pills or powders necessary, just a progression of calories exerted without an increase in calories consumed. Try following three steps:1. Record your normal weekly exercise: Look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3,500 calories on top of your normal weekly exercise.If you don’t currently exercise, then this step is easy: a simple blank page will do.2. Record your normal weekly food intake: This may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.We are going for a 3,500 calorie deficit each week. This can be done by a combination of increased calorie exertion (exercise) and a decrease in calories consumed.3. Chart the difference: Now that you know the starting point for both calorie exertion and calorie intake, it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing physical activity. To decrease your calorie consumption, eat fewer calories and make healthier selections.Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see the positive changes on paper.If you burn up to 500 calories a day, you will drop a pound in a week.Here are some practical ways to lose calories:
Don’t Give Up!Don’t be discouraged by friends or family who do not support you in your journey towards a healthier, slimmer lifestyle. Quite often people find it intimidating and even frightening when someone important in their life begins to make life-altering changes. Keep your chin up and keep smiling!Recipe of the month:Fruit-Filled ColeslawThis coleslaw is tangy and sweet and contains none of the fat of regular coleslaw.Yield: 12 servingsIngredients1 cup (8 ounces) fat-free plain yogurt1/2 cup honey1/4 cup white vinegar3 tablespoons lemon juices1/2 teaspoon salt1/8 teaspoon pepper1 can (16 ounces) reduced-sugar fruit cocktail2 cups blueberries1 cup sliced fresh strawberries1 medium ripe banana, sliced1 package (16 ounces) coleslaw mixInstructionsIn a large bowl, combine the yogurt, honey, lemon juice, vinegar, salt and pepper.Add the fruit cocktail, blueberries, strawberries and banana.Stir in coleslaw mix. Enjoy.Nutritional Analysis: One serving (3/4 cup) equals 109 calories, trace fat (trace saturated fat), 28g carbohydrate, 2g protein.David Corder NSCA-CPTPerfect Fit Wellness Centerwww.perfectfitwc.com
If you normally do the following: Follow this instead: Drink a morning Mocha Drink green tea or black coffee Enjoy a candy bar between meals Enjoy a granola bar Sit during your entire lunch break Walk briskly for 30 minutes Watch T.V. for two hours Do jumping jacks during commercials
