Are you determined to keep your New
Year’s resolution to lose weight? You
are not alone. It is right up there with
getting organized and saving more.
What is getting in the way? There is
no perfect time to lose weight. Decide
the right time to be healthier is now.
Recently, we sat down with registered dietitian
Amber Hamilton, RD, LDN and certified
exercise physiologist
Kristina Comstock,
EP-C of CoreLife in Prince Frederick to get some practical tips for
overcoming common barriers to losing weight.
Staying on Track
“Most people have a problem with consistency
… with staying on track with the right foods
and making those healthy changes… and
motivation. Those are the biggest challenges,”
said Hamilton.
She suggests a good first step is to take
stock. “Take the time to look at what you are
truly eating. How many times are you eating
out? Are you eating enough throughout the
day. Sometimes, undereating will cause you to
stick in the same place.”
Hamilton advises making small changes
that are more attainable and set you up for
success. “Like giving up those fancy coffee
drinks or sodas that add to your caloric intake
but do not really add any nutritional value.
Or cutting out added sugar. A lot of times
that will help with reducing inflammation
caused by arthritis.”
Making the Time
“There are two things I hear from every single
person – that time is an issue and their lack of
knowledge is a barrier,” said Comstock. Her
goal is to teach them how to make the time. “If
I tell someone to do 80 squats, it feels out of
reach. But if they break it up and do 10 squats
per hour while at work, it seems more doable.
“It is about getting in more movement
each day… building it into your already busy
schedule,” she added. “Once you get into the
habit, even if you feel you don’t have the time,
you will find yourself making the time.”
Comstock tells her patients to put it on
the calendar. “Literally, make it an appointment you must keep and set it
to reoccur. Let’s say you are working
out three times a week on Monday,
Wednesday and Friday. That way, it is
already in your calendar before your
week gets crazy. It is time you set
aside for yourself to get some kind of
movement in.”
She went on to add, “You have to
make time for yourself… you cannot
fill from an empty cup.”
Be Realistic and Be Specific
If you want this time to be different,
Hamilton says you need to choose
diet changes you are willing to stick
with. “When I develop an eating plan,
I try to figure out where they are and
meet them there… and adjust their
goals as time goes on.
“If they tend to be busy and, on
the go,” she said. “Their meal plan
needs to have time set aside for
prepping ahead on the weekend …
even if it is just cooking up the protein
because that is what takes the longest.
Have everything portioned out so you
can grab it and go.”
Comstock suggests setting a
start date but quickly adds, “you
have to know why you want to
do this in the first place. I look at
motivation and determination as
very different. Successful people
are determined. They say they are
going to do something and they do it
whether they want to or not because
they are determined.
“You also have to be kind to
yourself,” said Comstock. “It is about
progress not perfection. So, today
was day one and you got 10 minutes
in. Then, cool. The next day do a little
bit more. As soon as you know why,
you start to get excited about it.”
Comstock recommends making
specific goals. “We need goals we
can measure… I want to walk up the
stairs without huffing and puffing.
Your why must be something we can
check off a list… we did that. And then move on. You always have to be
reaching for something, as well.”
She says the biggest mistake
people make when starting a new
exercise routine is doing too much
too fast. “They want immediate
results. Develop a routine you can
manage. The other thing is to do
what you enjoy… this is a lifestyle.
This is what you need to do for the rest of your life so you must enjoy it
or you will never stick with it.”
Hamilton says it is important
to remember that lapses are not
failures. “You need to look at them
as learning opportunities. Okay, so
you did not do the best for breakfast
but you can always do better at lunch
time and dinner. Our goal is to help
make the next day better.”
View Whole Article