Ten years ago, I couldn't even imagine that today I would be an aerobics instructor or a runner. Up until 1992, I had never been an athlete of any kind. In fact, my one-month stint as a track runner in high school was as close as I had ever gotten to be an athletic person. All it took was one official race for me to say, 'I quit!'
I started smoking when I was only 12 and continued to do so until the age of 22. Also, by the time I was 18, I was a regular "binge drinker" and well on my way to leading a very dangerous and unhealthy lifestyle.
So how is it a person with so many unhealthy habits could now be leading a life promoting good health and fitness? How does one get "off the couch" and on the fitness wagon?
For me and hundreds of others, the answer is "baby steps." Setting a goal to eliminate one bad habit or start one good habit at a time can increase one's success rate and help create a sense of achievement on a regular basis. Although one's intentions are good when making life changes, trying to change everything at the same time is often just too overwhelming or difficult to achieve.
The first baby step for me was a conscious choice to take control of my drinking. I got married, landed a good job and decided that the picture I had of me did not include late- night parties and binge drinking. Being responsible and having a successful career became a priority.
The second baby step was quitting smoking. Being pregnant helped me with this process because I was concerned about my baby's health, and smoking made me feel nauseous.
I took the third baby step when my second child was about six months old. Overweight and heading into a size 16, I was unhappy with myself and suffering from a low self-image. I knew I needed to do something but wasn't quite sure what. I had been hearing a lot about aerobics at that time so I decided to try joining a health club I could afford and since money was tight, this was no easy task. However, I was able to find an affordable program and was anxious to start.
I will never forget my first day in aerobics class. I had the reddest face of anybody there and literally felt like a "fish out of water." The moves were unfamiliar to me and I thought I was going to pass out from exhaustion. I kept looking at the door and came very close to leaving. Looking at myself in the mirror however made me even more determined. I thought to myself, "If they can do it, I could do it!"
After finishing the class, I felt an incredible sense of accomplishment knowing I had actually stuck to it and completed the class. I became friends with the instructor and she helped me set some realistic weight-loss goals.
After getting into a regular exercise routine, the next baby step was paying closer attention to my eating habits. I had been working with clientele who were following 1,500-calorie diets coordinated by registered dieticians and included eating appropriate portions from the food pyramid. Keeping this in mind, I began a food journal and kept daily records of my food and caloric intake. It was amazing to me how much food and calories I had become accustomed to eating.
The last step was actually becoming an aerobics instructor. I was motivated to do this for several reasons. First of all, getting paid to do something I had grown to love was appealing to me. Second, by scheduling classes that I myself needed to teach, I did not have the option of saying, "I don't feel like going today." Third, I wanted to be able to help others who like me, needed to make changes in their lifestyles to become healthier and more physically fit.
Through this process of baby steps, I was able to lose 25 pounds and I now wear a size 8. I have maintained this size and weight for several years with the exception of having one more child two years ago. It took a little bit more time for me to get back into shape after the birth of my third child, but I'm back into my old jeans and maintaining a healthy lifestyle.
In addition, I started running this past year and ran in my very first 5K just last week. I did not win the race, but I did not come in last either. Running 3.1 miles in 26 minutes still seems unreal to me but crossing that finish line gave me another great surge and sense of accomplishment.
The baby steps I started many years ago have literally taught me to run in ways I never thought possible.
Friday, September 28, 2007
Thursday, September 27, 2007
Aerobic, Interval and Resistance Training for Endurance
In aerobic and anaerobic training, intensity is measured by the percentage of maximum heart rate achieved or the speed in relation to the distance. Volume is measured by distance traveled times the number of reps if multiple repetitions are performed. Frequency is how often the exercise is performed.
Interval training is a method used to increase the anaerobic threshold, which is the point at which the muscles switch over to anaerobic glycolysis to produce energy. It is also the point at which the amount of carbon dioxide produced equals the amount of oxygen consumed. If the anaerobic threshold is raised, the speed at which one can function aerobically is increased and time of aerobic events is reduced. That can be the difference between a respectable marathon time of 3 hour and an Olympic medal finish under 2 hours and 10 minutes. It is generally stated that aerobic exercise should generally be done at 70-85% of age adjusted maximum heart rate. Maximum Heart rate is often calculated at 220-age for women or 205-1/2 age for men. The Karvonen formula uses a percentage of the difference between the age-adjusted maximum heart rate and the resting heart rate to determine the level of intensity. That percentage is added to the resting heart rate to determine the target heart rate. This is fine for 98 percent of the population. However, there are elite athletes who have a higher maximum heart rate because they are genetically able to generate higher maximum heart rates. That may be part of the reason they become elite. A treadmill or stationary cycle ergometer test where respiration gases are measured is the most accurate method of determining both maximum heart rate, which doesn't change from training and the anaerobic threshold, which does. The anaerobic threshold will increase with the proper type of training. The extent to which it can improve is genetically pre-determined.
The factors that go into producing the ability to run, swim or ride a bicycle farther and faster are both fixed due to genetics and changeable due to performance factors. Aerobic capacity is only part of the equation. Genetic factors that cannot be changed include: lengths of limbs, muscle insertion points on the bones, percentage of slow-twitch versus fast twitch muscle fibers, total number of muscle fibers, body build (somatype) and height.
Genetic factors that can be influenced by training and lifestyle include; lung capacity, size of the heart, size of left ventricle, size of arteries; quantity of red blood cells and hemoglobin in the blood, total blood volume, ability to dissipate heat, quantity of fat-burning enzymes in the muscles, balance of strength and flexibility between muscle groups, glycogen storage capacity of muscles and liver, strength of Type I muscle fibers, efficiency of muscle fiber recruitment, and an efficient gait. Training can more easily influence other factors that are not genetically based and knowledge including: mental attitude of perseverance, use of strategy, proper attire, previous injuries, proper conditioning and shoes for weather and road conditions.
Interval training, which varies between short periods of high intensity training with longer periods of low to medium intensity, is a very efficient way to increase anaerobic threshold. An example would be a marathon runner who alternates bouts of running at a 400 meter race pace for one minute with four minutes of marathon pace speeds. This will increase the marathoner's overall speed and allow for the ability to "kick" at the end of a close race. Interval training should be performed on one or two days per week. Off days should be scheduled as needed. Some days should be purely long, slow distances; other days can include intervals. Some days could be intermediate distances at intermediate. One day per week could use another form of aerobic training, especially in the off-season.
Besides increasing aerobic capacity and anaerobic threshold one can increase performance with development of strength endurance in the muscles used in running. That is achieved by performing strength training for the slow-twitch muscle fibers. Start with loads in the neighborhood of 40-60% of one repetition maximum or 12-40 reps. Increase the amount of weight performed with this number of reps. Some strength work (up to 80% of 1 rep max) should be performed as part of the program. That type of resistance training should be performed for one or two mesocycles per macrocycle.
Interval training is a method used to increase the anaerobic threshold, which is the point at which the muscles switch over to anaerobic glycolysis to produce energy. It is also the point at which the amount of carbon dioxide produced equals the amount of oxygen consumed. If the anaerobic threshold is raised, the speed at which one can function aerobically is increased and time of aerobic events is reduced. That can be the difference between a respectable marathon time of 3 hour and an Olympic medal finish under 2 hours and 10 minutes. It is generally stated that aerobic exercise should generally be done at 70-85% of age adjusted maximum heart rate. Maximum Heart rate is often calculated at 220-age for women or 205-1/2 age for men. The Karvonen formula uses a percentage of the difference between the age-adjusted maximum heart rate and the resting heart rate to determine the level of intensity. That percentage is added to the resting heart rate to determine the target heart rate. This is fine for 98 percent of the population. However, there are elite athletes who have a higher maximum heart rate because they are genetically able to generate higher maximum heart rates. That may be part of the reason they become elite. A treadmill or stationary cycle ergometer test where respiration gases are measured is the most accurate method of determining both maximum heart rate, which doesn't change from training and the anaerobic threshold, which does. The anaerobic threshold will increase with the proper type of training. The extent to which it can improve is genetically pre-determined.
The factors that go into producing the ability to run, swim or ride a bicycle farther and faster are both fixed due to genetics and changeable due to performance factors. Aerobic capacity is only part of the equation. Genetic factors that cannot be changed include: lengths of limbs, muscle insertion points on the bones, percentage of slow-twitch versus fast twitch muscle fibers, total number of muscle fibers, body build (somatype) and height.
Genetic factors that can be influenced by training and lifestyle include; lung capacity, size of the heart, size of left ventricle, size of arteries; quantity of red blood cells and hemoglobin in the blood, total blood volume, ability to dissipate heat, quantity of fat-burning enzymes in the muscles, balance of strength and flexibility between muscle groups, glycogen storage capacity of muscles and liver, strength of Type I muscle fibers, efficiency of muscle fiber recruitment, and an efficient gait. Training can more easily influence other factors that are not genetically based and knowledge including: mental attitude of perseverance, use of strategy, proper attire, previous injuries, proper conditioning and shoes for weather and road conditions.
Interval training, which varies between short periods of high intensity training with longer periods of low to medium intensity, is a very efficient way to increase anaerobic threshold. An example would be a marathon runner who alternates bouts of running at a 400 meter race pace for one minute with four minutes of marathon pace speeds. This will increase the marathoner's overall speed and allow for the ability to "kick" at the end of a close race. Interval training should be performed on one or two days per week. Off days should be scheduled as needed. Some days should be purely long, slow distances; other days can include intervals. Some days could be intermediate distances at intermediate. One day per week could use another form of aerobic training, especially in the off-season.
Besides increasing aerobic capacity and anaerobic threshold one can increase performance with development of strength endurance in the muscles used in running. That is achieved by performing strength training for the slow-twitch muscle fibers. Start with loads in the neighborhood of 40-60% of one repetition maximum or 12-40 reps. Increase the amount of weight performed with this number of reps. Some strength work (up to 80% of 1 rep max) should be performed as part of the program. That type of resistance training should be performed for one or two mesocycles per macrocycle.
Monday, September 10, 2007
25 Tips for Eating Out Healthfully
1. Plan ahead.
Think about your intent before you eat a meal. Is this a special event or simply a regular meal eaten away from home? Decide how much you want to eat before you look at the menu to avoid "impulse eating." Better yet, if possible, find out what is offered on the menu before you arrive.
2. Balance your meal.
If the meal you’re planning to order is going to be high in fat, such as a fish fry or burger and malt, compensate with low-fat meals before and afterwards. Choose vegetable soup and whole grain bread as a buffer meal, a pasta primavera (vegetables and noodles), or a crunchy lettuce salad. If you select a large portion of meat at a restaurant, balance your diet by choosing primarily grains, legumes, fruits and vegetables at subsequent meals. If you know the restaurant is famous for its desserts, and you plan to have some, then select a lean meal to average it out, such as a broth-based soup and small dinner salad.
3. Take your time ordering.
Look at all the options on the menu. If you’re at a buffet – walk the entire line before making your selections.
4. Read between the lines.
Look closely at the ingredients in menu items. Are they high in fat? Are they served with higher fat side dishes? Is the cream soup made with cream or milk? Is the baked rigatoni smothered in cheese? Can you slim your selections? Ask that sauces be served on the side, that cheese be limited, that mayonnaise be omitted or butter be stricken. Change the menu to suit your needs.
5. Look for menu items flagged as healthful choices.
Some menu items may have a heart or other symbol by them designating them as low-fat or light choices. "Spa" cuisine may also be a tip-off that foods are prepared with good health in mind. Verify with your server that these foods are what they say they are.
6. Peruse the side dishes available.
An entire meal can be made from them and some very healthful, interesting combinations can result if the kitchen is willing to be flexible.
7. Learn menu lingo.
Steamed; grilled; roasted; barbecued; stewed; broiled and baked – are words that indicate a food is probably prepared using low-fat cooking methods. Fried; Alfredo; creamy; with cheese sauce; breaded; battered – are red flags that foods may be high in fat.
8. Ask lots of questions.
Never assume you know how foods are going to be prepared. Verify with your server that the items you order are prepared the way you want.
9. Keep sauces on the side.
If you ask for your sauce on the side, you can control how much is added to foods. Ask that dressings, gravies and other sauces (including dessert toppings) be served separately.
10. Try some new sauce or topping ideas.
Instead of butter for your rolls, ask for marinara sauce; instead of sour cream on your potato, use au jus or a broth; avoid the guacamole – pick salsa instead; skip the syrup on pancakes or waffles or the fudge on your sundae – apply fresh fruit freely.
11. Ask that foods be cooked in broth instead of oil or butter.
Broths have a fraction of the fat found in oil, margarine or butter. Foods prepared with broth can be quite flavorful.
12. Get a bead on portion size.
Ask your server how large the portions are. Visualize a serving size. One serving of meat, poultry or fish is the size of a deck of cards (3 ounces of cooked meat); one serving of a side dish such as potatoes, rice or even broccoli is one-half cup or the size of a tennis ball. Anything greater is considered two or more servings.
13. Eat a reasonable amount.
If portions are excessive, ask your server to box up half your meal before it is served or bring you a container to place the overflow in. Consider splitting an entrée with a friend and ordering a salad or soup accompaniment.
14. Order a kid’s meal.
If eating at a fast food restaurant, ordering a kid’s meal will ensure that portion sizes stay in line. Make your drink selection one with more than just calories – try juice, low-fat milk or water.
15. Avoid the "get-my-money’s worth" trap.
Everyone loves a good deal, but when it comes to food, be careful – it’s a temptation to overeat.
16. Make several trips to the salad bar.
Avoid a pile-on. Make a few trips instead. Start with a lettuce and fresh vegetable course, relax for a few minutes, go back for the pasta and grain salads then try the dessert bar if you still have room.
17. Be light-handed on the salad toppings.
Bacon bits, shredded cheese, croutons, nuts and seeds are high-fat choices. Use them sparingly.
18. Eat slowly.
It takes 15 to 20 minutes for your brain to get the signal that your stomach is full. Take your time eating to avoid overeating.
19. If you drink alcohol, be moderate.
It contains a significant amount of calories and may actually stimulate your appetite thereby encouraging you to eat more.
20. Eat a little bit at home before you go out.
Grab a handful of carrots, ready-to-eat cereal or pieces of fruit shortly before you leave. This will help take the edge off your hunger and ensure you don’t over-order or overindulge in dinner rolls before your meal.
21. Watch out for the bread or chip basket.
Grab a roll, bread stick or handful of chips then pass the basket to the other side of the table or ask that it be removed. Out of sight, out of mind.
22. Leave food on your plate.
It’s fine. If the amount is significant, bring it home. If not, let it go.
23. Give yourself a signal that you are done eating.
Put your napkin over your plate and push it to the side. It removes the temptation to nibble additional bites of food.
24. Consider an espresso or a sweetened coffee drink for dessert.
It beats a cheesecake in terms of fat and calories – hands down.
25. Enjoy your meal.
Eating out, whether it’s a splurge or not, should be a relaxing and enjoyable event –not an exercise in frustration. Simply remember your healthy intentions and let common sense and balance guide your choices.
Think about your intent before you eat a meal. Is this a special event or simply a regular meal eaten away from home? Decide how much you want to eat before you look at the menu to avoid "impulse eating." Better yet, if possible, find out what is offered on the menu before you arrive.
2. Balance your meal.
If the meal you’re planning to order is going to be high in fat, such as a fish fry or burger and malt, compensate with low-fat meals before and afterwards. Choose vegetable soup and whole grain bread as a buffer meal, a pasta primavera (vegetables and noodles), or a crunchy lettuce salad. If you select a large portion of meat at a restaurant, balance your diet by choosing primarily grains, legumes, fruits and vegetables at subsequent meals. If you know the restaurant is famous for its desserts, and you plan to have some, then select a lean meal to average it out, such as a broth-based soup and small dinner salad.
3. Take your time ordering.
Look at all the options on the menu. If you’re at a buffet – walk the entire line before making your selections.
4. Read between the lines.
Look closely at the ingredients in menu items. Are they high in fat? Are they served with higher fat side dishes? Is the cream soup made with cream or milk? Is the baked rigatoni smothered in cheese? Can you slim your selections? Ask that sauces be served on the side, that cheese be limited, that mayonnaise be omitted or butter be stricken. Change the menu to suit your needs.
5. Look for menu items flagged as healthful choices.
Some menu items may have a heart or other symbol by them designating them as low-fat or light choices. "Spa" cuisine may also be a tip-off that foods are prepared with good health in mind. Verify with your server that these foods are what they say they are.
6. Peruse the side dishes available.
An entire meal can be made from them and some very healthful, interesting combinations can result if the kitchen is willing to be flexible.
7. Learn menu lingo.
Steamed; grilled; roasted; barbecued; stewed; broiled and baked – are words that indicate a food is probably prepared using low-fat cooking methods. Fried; Alfredo; creamy; with cheese sauce; breaded; battered – are red flags that foods may be high in fat.
8. Ask lots of questions.
Never assume you know how foods are going to be prepared. Verify with your server that the items you order are prepared the way you want.
9. Keep sauces on the side.
If you ask for your sauce on the side, you can control how much is added to foods. Ask that dressings, gravies and other sauces (including dessert toppings) be served separately.
10. Try some new sauce or topping ideas.
Instead of butter for your rolls, ask for marinara sauce; instead of sour cream on your potato, use au jus or a broth; avoid the guacamole – pick salsa instead; skip the syrup on pancakes or waffles or the fudge on your sundae – apply fresh fruit freely.
11. Ask that foods be cooked in broth instead of oil or butter.
Broths have a fraction of the fat found in oil, margarine or butter. Foods prepared with broth can be quite flavorful.
12. Get a bead on portion size.
Ask your server how large the portions are. Visualize a serving size. One serving of meat, poultry or fish is the size of a deck of cards (3 ounces of cooked meat); one serving of a side dish such as potatoes, rice or even broccoli is one-half cup or the size of a tennis ball. Anything greater is considered two or more servings.
13. Eat a reasonable amount.
If portions are excessive, ask your server to box up half your meal before it is served or bring you a container to place the overflow in. Consider splitting an entrée with a friend and ordering a salad or soup accompaniment.
14. Order a kid’s meal.
If eating at a fast food restaurant, ordering a kid’s meal will ensure that portion sizes stay in line. Make your drink selection one with more than just calories – try juice, low-fat milk or water.
15. Avoid the "get-my-money’s worth" trap.
Everyone loves a good deal, but when it comes to food, be careful – it’s a temptation to overeat.
16. Make several trips to the salad bar.
Avoid a pile-on. Make a few trips instead. Start with a lettuce and fresh vegetable course, relax for a few minutes, go back for the pasta and grain salads then try the dessert bar if you still have room.
17. Be light-handed on the salad toppings.
Bacon bits, shredded cheese, croutons, nuts and seeds are high-fat choices. Use them sparingly.
18. Eat slowly.
It takes 15 to 20 minutes for your brain to get the signal that your stomach is full. Take your time eating to avoid overeating.
19. If you drink alcohol, be moderate.
It contains a significant amount of calories and may actually stimulate your appetite thereby encouraging you to eat more.
20. Eat a little bit at home before you go out.
Grab a handful of carrots, ready-to-eat cereal or pieces of fruit shortly before you leave. This will help take the edge off your hunger and ensure you don’t over-order or overindulge in dinner rolls before your meal.
21. Watch out for the bread or chip basket.
Grab a roll, bread stick or handful of chips then pass the basket to the other side of the table or ask that it be removed. Out of sight, out of mind.
22. Leave food on your plate.
It’s fine. If the amount is significant, bring it home. If not, let it go.
23. Give yourself a signal that you are done eating.
Put your napkin over your plate and push it to the side. It removes the temptation to nibble additional bites of food.
24. Consider an espresso or a sweetened coffee drink for dessert.
It beats a cheesecake in terms of fat and calories – hands down.
25. Enjoy your meal.
Eating out, whether it’s a splurge or not, should be a relaxing and enjoyable event –not an exercise in frustration. Simply remember your healthy intentions and let common sense and balance guide your choices.
Saturday, September 8, 2007
Get Fit Basics: Aerobics
We all know that aerobics is good for overall health and fitness. A calorie burning activity? A slimming schedule? An activity that makes your heart strong and increases your stamina? All true but do you know what exactly happens when you do aerobics. The word "aerobic" means "with oxygen" and oxygen is something that you need for almost everything.
Your energy store
Let's start from the beginning: whatever your lifestyle and daily schedule, from a simple housewife to a busy executive you eat food. When you eat, energy comes into your body and gets stored in a chemical form. Much of this energy is stored in the fat cells of your body and remains there until you (your body) need it.
How much oxygen you need
Although the energy reserve that you have is real but just because this energy source is present in your body doesn't mean it can be used involuntarily. Remember this energy cannot be consumed automatically when your body needs it. You actually need one more thing to release this energy? You need oxygen. The more energy your body uses, more the oxygen it needs. During energetic physical activities such as running or rowing your body may need 15-20 times more oxygen than the rest. That's the reason why your aerobic fitness is so vital. It is basically improving your ability to process and deliver as much oxygen as you can. In other words, the more fit you are the more oxygen your body can take in.
Your working systems
Any aerobic activity actually activates your cardiovascular and respiratory system (heart, lungs and blood vessels). These systems are responsible for processing and delivery of oxygen and are benefited more than any other system of the body. You can feel that these systems are actually working during and after an aerobic activity.
Improve the systems
To get the best out of your cardiovascular and respiratory systems you have to make them strong and efficient. Your heart and lungs, the key players of these systems, improve if you put them to hard work. However, you have to keep them working at the higher rate for at least 20 minutes. To deliver more oxygen and make the system strong you can do various activities like cross-country skiing, running, skating, cycling, rowing, brisk walking and swimming. Your heart, lungs and blood vessels all get involved to meet the demands of greater oxygen and in the process all of them become strong. The greatest benefit of aerobics is in the improvement of your heart muscle. It becomes stronger and pumps more blood with each heart beat.
In a nutshell then, it is very important to increase your aerobic capacity (the amount of oxygen your body can deliver to your active / working muscle) as this has a direct impact on your total energy activities and fitness.
Your energy store
Let's start from the beginning: whatever your lifestyle and daily schedule, from a simple housewife to a busy executive you eat food. When you eat, energy comes into your body and gets stored in a chemical form. Much of this energy is stored in the fat cells of your body and remains there until you (your body) need it.
How much oxygen you need
Although the energy reserve that you have is real but just because this energy source is present in your body doesn't mean it can be used involuntarily. Remember this energy cannot be consumed automatically when your body needs it. You actually need one more thing to release this energy? You need oxygen. The more energy your body uses, more the oxygen it needs. During energetic physical activities such as running or rowing your body may need 15-20 times more oxygen than the rest. That's the reason why your aerobic fitness is so vital. It is basically improving your ability to process and deliver as much oxygen as you can. In other words, the more fit you are the more oxygen your body can take in.
Your working systems
Any aerobic activity actually activates your cardiovascular and respiratory system (heart, lungs and blood vessels). These systems are responsible for processing and delivery of oxygen and are benefited more than any other system of the body. You can feel that these systems are actually working during and after an aerobic activity.
Improve the systems
To get the best out of your cardiovascular and respiratory systems you have to make them strong and efficient. Your heart and lungs, the key players of these systems, improve if you put them to hard work. However, you have to keep them working at the higher rate for at least 20 minutes. To deliver more oxygen and make the system strong you can do various activities like cross-country skiing, running, skating, cycling, rowing, brisk walking and swimming. Your heart, lungs and blood vessels all get involved to meet the demands of greater oxygen and in the process all of them become strong. The greatest benefit of aerobics is in the improvement of your heart muscle. It becomes stronger and pumps more blood with each heart beat.
In a nutshell then, it is very important to increase your aerobic capacity (the amount of oxygen your body can deliver to your active / working muscle) as this has a direct impact on your total energy activities and fitness.
Weight loss: Getting Motivated
Losing weight is all about setting goals and sticking to them. After all, you wouldn’t start a business or a project without a clear-cut idea of what you want to achieve, and how you plan to do that. Your weight loss plan deserves the same kind of attention. You need to set goals that are realistic, track your progress regularly and stay committed to your plan.
Setting goals
Setting goals is easy; setting goals that can be implemented is difficult. When you start a weight loss programme, you need to set both short-term as well as long-term goals. This is necessary as long-term goals may seem initially virtually impossible and may lead you to abandon your diet plan. For instance, trying to lose 20 kgs in four months may seem too distant, and you may get discouraged by the slow pace. Nutrition and Weight Control experts at ActiveKarma recommend that you set goals for a period of two months. Setting these is goals is as easy as clicking on MyDietMate.
To stay motivated, you need to feel a sense of success along the way. So start by choosing small and easily unattainable goals, such as restricting eating out to once a week or trying a new exercise. Whatever goals you set, don’t be a slave to them. If your fitness schedule isn’t going according to plan, don’t fret. Take a break and try something different. Keep your goals specific, measurable, achievable and realistic and see how quickly you get to them.
Behavioural Modification
To achieve healthy eating habits, you need to revamp your behavioural patterns. Make a list of your dietary intake and identify the problem areas. It could be that you are eating too much, or are eating the wrong kind of food. Setting and reaching short-term goals, such as eating slowly or putting your spoon down in between bites, would help you achieve your long-term goals. Other behaviour modification techniques which could help you follow healthy eating habits include:
And always focus on small positive changes and concentrate on goals that are achievable and will keep you motivated to adhere to your diet plan.
Setting goals
Setting goals is easy; setting goals that can be implemented is difficult. When you start a weight loss programme, you need to set both short-term as well as long-term goals. This is necessary as long-term goals may seem initially virtually impossible and may lead you to abandon your diet plan. For instance, trying to lose 20 kgs in four months may seem too distant, and you may get discouraged by the slow pace. Nutrition and Weight Control experts at ActiveKarma recommend that you set goals for a period of two months. Setting these is goals is as easy as clicking on MyDietMate.
To stay motivated, you need to feel a sense of success along the way. So start by choosing small and easily unattainable goals, such as restricting eating out to once a week or trying a new exercise. Whatever goals you set, don’t be a slave to them. If your fitness schedule isn’t going according to plan, don’t fret. Take a break and try something different. Keep your goals specific, measurable, achievable and realistic and see how quickly you get to them.
Behavioural Modification
To achieve healthy eating habits, you need to revamp your behavioural patterns. Make a list of your dietary intake and identify the problem areas. It could be that you are eating too much, or are eating the wrong kind of food. Setting and reaching short-term goals, such as eating slowly or putting your spoon down in between bites, would help you achieve your long-term goals. Other behaviour modification techniques which could help you follow healthy eating habits include:
- Try not to do anything while you eat. Turn off the TV or shut that magazine before you start to eat
- Eat at the same place everyday, preferably your dining table.
- Serve yourself small portions and go back if you need more
- Learn to say no to foods that you know you should avoid.
- Stock your fridge with healthy stuff so that you eat only that
- Drink water before you start eating. This will make you full, without adding any calories. .
- Chew slowly, relax and enjoy your food. Make mealtimes a pleasurable and relaxing activity rather than a rushed affair.
And always focus on small positive changes and concentrate on goals that are achievable and will keep you motivated to adhere to your diet plan.
Breaking Through the Diet Plateau
Anyone who has ever been on a diet knows about the plateau. It's the roadblock that comes after you've lost the initial weight, and you just can't seem to shed another ounce. According to a spokesperson for the American Dietetic Association in Atlanta, when you get into a new diet and exercise routine, your body responds to it and you see results. Ultimately, however, your body becomes accustomed to your new routine, and you reach a point when you have trouble taking off those last 5-10 pounds. This can be a discouraging time for a dieter, and what's worse, it can last from a few days to a few months. Here are some tips for hanging in through this frustrating period:
- Evaluate how you feel: First and most important, you should evaluate how you feel. Don't just focus on how much you have lost. Think if you are feeling healthier, more energetic and have you got that extra zing in your life. Are you sleeping better? Then you are probably continuing to benefit from your workout and diet even if you are not seeing results in your weight. Rather than cutting down your already low-fat diet, may be you need to increase the duration or intensity of your workout.
- Don't become scale-obsessed: You have normal weight fluctuations, which will be reflected on the scale every day. Seeing these natural fluctuations can be frustrating and sabotage your goal. Nutritionists recommend weighing yourself once a week under consistent conditions. Rather than a scale, use a tape and literally measure your success. Measure your waist, thighs and arms. If the inches are changing even though your weight is the same, you are on the right track. Another way to keep your spirits up during a plateau and throughout the weight-loss process is to have a buddy. No matter how motivated you are when you start a new regimen, you should have someone there to keep you from becoming discouraged, because when we get down, we tend to return to our bad eating and training habits.
- Keeping a journal is also a good strategy: You should write down what you're eating at every meal and what you did during your workout. A journal is also a good place to express your frustrations to yourself, and also to give yourself some positive reinforcement. You can look back and follow your own accomplishments and refer to it if another plateau comes along.
- Remain motivated: It’s always easy to give up, but shedding those sticky pounds is what separates the winners from the losers. Find a partner or friend who will support you and boost your morale when the going gets tough, set doable targets and always stick by them.
Fitness Basics: Muscle Relaxation
You’ve probably exercised to lose weight, increase your stamina, keep your cholesterol under control -- but have you ever thought of exercising as a way to relax. Yes, after a hard day’s work there’s nothing like some muscle relaxation. Research shows that complete muscle relaxation requires you to reduce your concentration and mental imagery. The three basic ways to achieve low-level muscle activity are to:
Elephant Swing
1. Stand with your feet wider apart than your shoulders.
2. Bend forward at the waist, allowing your arms and head to hang down loosely.
3. Gently sway your upper body from side to side, allowing your arms to swing.
4. You may allow your heels to alternately lift off the floor as your weight shifts from side to side.
5. Keep your neck loose.
6. After several swings to each side, let your upper body bob slowly up and down. Repeat several times.
Pen Drop
1. Sit in a comfortable chair, preferably one with arms.
2. Slouch slightly, allowing your legs to rest in a comfortable position.
3. Hold a pen or pencil in your hand as you would hold it to write.
4. Close your eyes and allow your head to hang forward.
5. Tighten the muscles of your legs. Then let the muscles relax
6. Next, slowly try to decrease your breathing rate.
7. Continue until you hear the pen or pencil hit the floor as it fails out of your hand.
Float
1. Lie on your back on the floor, on a couch or on a bed.
2. Spread your arms and legs to your sides, and spread your feet apart.
3. Get comfortable and close your eyes.
4. Contract your leg muscles. Then let them relax.
5. Next contract your arm muscles and let them relax.
6. Slowly roll your head from side to side several times. Then simply lie still for a few seconds.
Practice these techniques and see how they relax both your body and mind.
- Reduce mental imagery. Focus your thoughts away from the problems that are causing your muscles to be tense. Another way to reduce mental imagery is to focus your thoughts on a meaningless word thus reducing mental images of stressful things.
- Reduce respiration. To help achieve low-level muscle activity, try to slow down your breathing rate. Simply count the number of times you normally breathe per minute. Concentrate on decreasing that number by several breaths.
- Recognize tension. If you can recognize it, you can learn to reduce it. Contracting and releasing of muscles reduces tension. This feeling of "letting go" helps you recognize the difference between tension and relaxation.
Elephant Swing
1. Stand with your feet wider apart than your shoulders.
2. Bend forward at the waist, allowing your arms and head to hang down loosely.
3. Gently sway your upper body from side to side, allowing your arms to swing.
4. You may allow your heels to alternately lift off the floor as your weight shifts from side to side.
5. Keep your neck loose.
6. After several swings to each side, let your upper body bob slowly up and down. Repeat several times.
Pen Drop
1. Sit in a comfortable chair, preferably one with arms.
2. Slouch slightly, allowing your legs to rest in a comfortable position.
3. Hold a pen or pencil in your hand as you would hold it to write.
4. Close your eyes and allow your head to hang forward.
5. Tighten the muscles of your legs. Then let the muscles relax
6. Next, slowly try to decrease your breathing rate.
7. Continue until you hear the pen or pencil hit the floor as it fails out of your hand.
Float
1. Lie on your back on the floor, on a couch or on a bed.
2. Spread your arms and legs to your sides, and spread your feet apart.
3. Get comfortable and close your eyes.
4. Contract your leg muscles. Then let them relax.
5. Next contract your arm muscles and let them relax.
6. Slowly roll your head from side to side several times. Then simply lie still for a few seconds.
Practice these techniques and see how they relax both your body and mind.
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