Spring is here! A time for new beginnings, fresh starts, and the perfect time to get started on new, healthy, fitness habits. Walking is a great way to get started.
The key is starting simple, setting realistic goals, and having some patience. Before you know it, you will be on the path to better health and fitness.
What is the #1 recommended safe workout for overweight people?
WALKING. It’s that straightforward. By starting with a daily walking routine of at least 30 minutes you can start to see results in as little as a week. Most people believe that you have to walk quickly in order to burn calories, but in fact, the opposite is true. By walking at a slower pace for a longer time, heavy people actually burn more calories than if they were walking at a faster pace.
In addition to the benefits of walking, there is little chance of injury, which makes it so recommended for overweight people trying to lose weight. Then, after a while, you can start to incorporate small weights to your walking for a little added intensity and diversity to your workout.
Get started today…you will feel great and be so proud of yourself!
1# Rule of banding – just because you can – doesn’t mean you should.
There is no band tight enough to keep ice cream or chips from going down. A
Lapband controls the quantity – you still must control the quality.
Actually – there isn’t a weight loss surgery that is infallible – all have
good points and bad points. The Lapband and Sleeve are purely restrictive
procedures, they will restrict the volume of your stomach and you are
supposed to eat reasonably healthy. When I say reasonably – no one is
perfect – we all have good days and bad days, the goal is to strive for 95%
of your days to be good days. When you have a bad day don’t beat yourself
up – just make a conscious choice to try harder the next day.
Eating healthy – there is no reason to have certain foods in your house -
just as if you were an alcoholic or drug abuser you wouldn’t stock vodka or
pot in case a family member wanted them – you simply wouldn’t allow them in
the house. The same holds true for foods! Pringles are one of my trigger
foods – they are not allowed in my house regardless of circumstances. If
my sons want to OD on Pringles they need to do it in their homes, in their
cars or at work and not in front of me because I will fall off my wagon. I
don’t allow things like Cakesters, HoHos, Ding Dongs, crap that my grandkids
would love but will give them the same weight issues I have – I am opting
for better choices for them. Snacks of fresh berries, yogurt and granola,
raw vegetables or lean meats.
How many of you have OD’d on carrots, celery, pineapple, spinach salad,
broccoli, tuna, chicken? These are the foods that should be in your fridge
and your chances of eating too many carrots or apples are slim at best, you
will hork before you can eat so many that you will gain weight. Just like
drugs – say NO to ice cream in your freezer, pizza, or foods that you know
are trigger foods for you. Keep that white board on the side of your fridge
and change the listing daily of what is available in there for you for
snacks so when you are hungry or stressed – good choice ideas are right in
front of you. For me, bad choices happen when I am hungry, tired or
feeling vulnerable. I NEED this reminder of what is acceptable to grab and
eat.
Learn your triggers, find your weak points and craft a plan to avoid being
in circumstances that might allow you to make bad choices. Planning is so
essential to effective weight control, success isn’t just luck – it is great
planning, good execution of your plan and being able to examine your
mistakes when you deviate from your plan and using creative thinking to keep
yourself on track.
Success with weight loss surgery doesn’t just automatically happen, and it
isn’t the easy way out. Success is the result of examining your life and
habits without demeaning yourself and creating, crafting and executing a
plan for success that you can live with
