Here’s an article by exercise physiologist Greg Landry. I interviewed Greg last year while working on a freelance article on marketing to women.
Greg writes prolifically on health and fitness. You’ll find more of his work on his website.
Top-10 tips for a successful New Year’s resolution for weight loss and health
By Greg Landry, M.S.
When all the celebrating of the holiday season is over,
60 percent of American adults will resolve to "lose weight and get in
shape" for the new year. After years of helping people reach their weight
loss goals, I’ve put together 10 keys to help make your New Year’s resolution
for weight loss and fitness a successful one.
1. Do some type of aerobic exercise (walking, jogging,
swimming, stationary cycling, aerobic dancing, etc.) on a daily basis . . .
preferably in the morning. (Request a copy via e-mail.)
Try to average 30 to 60 minutes per day. However, if some
days you can only do 15 minutes, that’s still a lot better than doing nothing.
Forget this twice-a-week stuff. Our bodies were designed to be active on a
daily basis. When we are, our metabolism is super-charged and it also puts us
in a "healthy" frame of mind. People who have exercised in the
morning make better food choices during the day.
2. Tone your muscles with weight training three days per
week. Toned muscles really boost your metabolism and cause you to burn more
calories 24 hours a day yes, even while you’re sleeping you’ll be burning more
calories. Toned muscles look good too.
3. Always eat breakfast. Skipping breakfast sends a
message to your body that you’re "starving" because you haven’t had
food in 18-plus hours. As a protective mechanism, your metabolism slows down
and your body begins to burn your muscle as fuel.
4. Avoid fad diets. For healthy, permanent weight loss,
develop an active lifestyle and concentrate on eating carbohydrates such as
fruits, vegetables, and whole grains, and limit the amount of fat you consume.
5. Eat earlier in the day. Research has demonstrated that
you can lose weight simply by eating a substantial breakfast and lunch and a
light dinner. Dinner should be eaten as early as possible, preferably at least
four hours before bedtime.
6. Don’t eat less than 1,200 calories per day. Less than
1200 is usually not enough to support your basal metabolism and thus will slow
your metabolism.
7. Look for situations to be active. Park as far from the
store as you can rather than looking for the closest parking spot. Use the
stairs rather than the elevator, a rake rather than a blower, etc. Look for the
"difficult" way to do things yes, even while you’re sleeping you’ll
be burning more calories. Toned muscles look good too.
8. Avoid alcohol. I call alcohol the "triple whammy."
It depresses your metabolism, stimulates your appetite, and is loaded with
calories.
9. Drink 60-plus ounces of water a day. Your body needs
plenty water to function properly, especially during weight loss. Water can
also help you to feel full. Carry a bottle of water with you and drink
frequently throughout the day.
10. Avoid the "3 P’s": weight-loss pills,
powders, and potions. There are no quick fixes.
11. Combine healthy fats and fiber in your diet for
powerful appetite control.
12. Avoid low-carb diets like the plague. Request my
article "Top 15 Reasons to Avoid Low-Carb Diets" by e-mail.
Author and exercise physiologist Greg Landry offers free
weight-loss and fitness success stories, articles, programs, and his "Fast
& Healthy Weight Loss" newsletter at his website www.Landry.com.
Copyright 2005 by Greg Landry, M.S.
