By Fitness Trainer Holly Holton
MEASURE YOUR SUCCESS
Start by measuring the areas in your body you want to work on. Also, find your body mass index or BMI which measures your body’s fat to determine if you are underweight, healthy, overweight or obese. The calculation is a person’s body weight in pounds divided by height in inches squared. You then multiply that number by 703.
SET REALISTIC GOALS
Set a realistic goal on the healthy weight you’d like to achieve. For most adults, losing a pound a week is a realistic goal. Don’t expect to see huge changes right away. Fitness isn’t an overnight achievement, it is a lifestyle.
GET THE RIGHT GEAR
Invest in a good pair of tennis shoes with a lot of support. Wear workout clothes that you feel comfortable and confident in to keep you motivated throughout the workout. You may want to use a music player to help entertain you throughout your workout.
BABY STEPS
If you are a beginner, 30-minute workouts four to five times a week is ideal. Walking around the block is not only an easy thing to do. It is a great cardiovascular activity that will lead you to your fitness goal one step at a time.
FUEL WITH CHOCOLATE MILK
Yes you read that right… you can have your chocolate and get fit, too! Studies have shown that chocolate milk is an ideal post workout drink because it contains the right amount of proteins and carbohydrates to aid in muscle recovery to keep you going for your next workout.
MONITOR YOUR PROGRESS
Measure your body fat percentage, take your measurements and take pictures every two weeks. Doing so will keep you accountable towards your fitness goals.
Great tips- I totally agree with taking “Baby Steps”, I also include setting goals within that progress as well. I try to workout with a friend at least twice a week, and each of us sets a goal each time. Last week she set the goal that we would add an extra 15minutes to our walk…. next week my goal is going to be that we add 1lb ankle weights to our walk… wish us luck!
I recently had Gastric Bypass surgery, though I am losing weight and have lost a lot since the surgery I am still needing to lose more. However, because of other medical issues I have strict limitations placed on me by doctors. Such as No, lifting, no treadmill, 30 minutes on a bike, no more than 20 minutes of walking at one time in the neighborhood, and 30-45 minutes in the pool.
They would like me to eat around 1000 calories per day with around 60-80 grams of protein each day, very little to no sugar, and since surgery I have become lactose intolerant so I had to switch from a 1% milk to a nonfat. I can hit the protein goal but because of the size of my stomach I only come in around 700-800 calories per day.
My avg daily menu may consist of:
Breakfast:
1 sugar free pudding or 1 egg (liquid)
1 Orange, Apple or 10 grapes depending on what I feel like
1 hour later 6 oz glass of protein shake.
Lunch:
1 oz cup nonfat cottage cheese, Green Salad, or Green Salad with 1/2 oz diced chicken with a local french dressing. ( 5 Cherry Tomatoes)
1 hour 30 minutes later 5 oz protein drink
Snack:
1 of the fruits above
1 string cheese
Dinner:
A meat (Never fish – Don’t like)
Veggie
1/2 baked potato
Around 7 PM
1 8 oz glass of nonfat milk
So my question is what more can I do to help me lose more weight faster? I really would like to lost another 35 lbs before the end of the year. I also have extra skin that I hate, anyway I can tone it to look better with what I have?
Hi Norcalnews!
Congratulations on taking control of your health. Just remember, you’ve just undergone a serious operation and your body will need time to recover. Follow your doctor’s suggestions about moderate exercise and continue to maintain your calorie needs. Eventually your doctor will give you the green light to strength train which will help firm up your skin. As long as you continue to exercise and follow your doctor prescribed diet you will lose weight. Don’t get discouraged by the time frame. It’s better to lose weight slowly to maintain weightloss for the long term.