The world is changing; you are changing.
Our new world - of modern conveniences stacks the fat gain deck against us. However you can take steps to counteract this. Simply including more physical activity each and every day can make a big difference over a year's time. Walk everywhere you can, park farther away from driving destinations, take the stairs instead of the elevator.
You are changing - you are constantly aging which slows metabolism over time. This means you do not burn as many calories as you once did. However you can make small changes with exercise and diet to maintain or reduce your weight. Consistent weight training exercise keeps muscle mass high and slows down metabolism losses. Small changes in diet can add up over a year's time. Reduce or eliminate soda and sugary coffee and juice drinks. When you do drink 100% juice drinks limit them to 6 ounces per day. Split a restaurant portion with someone - most are double or triple in size already! Skip the bread and start with a vegetable soup or small salad with lite dressing. Slow down your eating pace. Practice putting down your fork for 1-2 munities at least three times each meal. Be mindful of food quantity and level of fullness. Stop just before you are full. Eat less food out of a box or can - most are highly processed, high in fat and sodium. Fresh, unprocessed foods are always a better choice.
The Triple whammy:
1. Modern conveniences are removing many calorie burning activities.
2. Bigger Portions of food - add up to excess calories.
3. The natural aging process - slows metabolism over time.
Many people are recognizing this and making lifestyle changes. They have learned that small changes do really add up in the long run. You too can succeed - all it takes is building a system that works for you and staying with it 90 percent of the time! Why 90 percent of the time? Because we all need a break once in a while. Why not 60-80 percent of the time? Because our body stores fat much easier than we can take it off. So even following a program 60-80 percent of the time will not work over time!
As little as 3 or 4 visits with a registered dietitian can make a world of difference in getting you on the right track in our modern world.
By Paul Maduri, President and CEO of Fitness Unlimited Milton, MA