Weight loss does take work, no question about it. But it’s work that’s worth it in the long run. You’ll feel healthier, improve your self-esteem, be able to do activities you never thought possible, and reduce the risk of chronic disease.
When you’re making healthy changes, it’s easy to have a big “but” surrounding diet and exercise, as you think of reasons not to follow through. Consider why you tell yourself you can’t lose weight, and how you can overcome the excuses.
If you have an injury, joint problems, or are more than 50 pounds overweight, many forms of exercise can be uncomfortable. Chances are, however, that you can still find an option that can be comfortable for you. One pound of weight loss equals four pounds of pressure on the knee joints. Just start with 10 pounds of weight loss and this can make a big difference in knee pain.
If you have osteoarthritis, for example, consider water exercise so that your joints are supported and not subject to impact. If standing for long periods is uncomfortable, consider performing yoga and resistance exercises while seated in a chair. The staff at 360 Medical Weight Loss can make suggestions as to the types of exercise that match your physical limitations.
Sometimes it seems you just don’t have 30 minutes or an hour to dedicate to a whole workout. And, you might not. But, consider how you’re spending time right now. If you have time to watch television, consider making that exercise time. Walk on a treadmill while watching your favorite show or do calisthenics during the commercials.
If you have time to mindlessly surf the web, use that 10 minutes to head outside for a brisk walk. Exercise doesn’t have to be done in large chunks. Even 10-minute bursts can improve your health and burn calories.
Exercise uses the time you might spend with family and friends — unless you make it a social affair. Catch up with your kids about their day during a walk after school. Instead of meeting your girlfriends for happy hour, meet up for a hike. Schedule events such as bowling or a dance lesson as a fun way to be social and get fit.
You can make gourmet, fancy meals, but this isn’t a requirement for healthy eating. Following a low-calorie eating plan doesn’t have to be complicated or time-consuming. You can easily grab a protein shake or hard-boiled egg.
No one is too old to benefit from moving more and eating right. Research shows that exercise fights the physical and cognitive effects of aging. Weight gain isn’t an inevitability as you get older.
Plenty of workouts are designed for older adults, too. Try 50+ fitness classes, Zumba Gold, or other workouts that are modified to address the concerns of an aging body.
Gym memberships can be costly, but you don’t have to head to a facility to work out. Hundreds of very affordable, and even free, workouts are available online. Your body provides all the equipment you need – but you can also grab heavy laundry detergent boxes, books, and water jugs to add weight to resistance exercises.
Plus, the most basic exercise — walking — requires little in the way of cost; you just need a comfortable pair of shoes and a place to move. If you don’t have a sidewalk around your house, drive to the local mall or warehouse store and do some laps.
You might dislike running or cycling or other “formal” exercise formats, but so many ways to exercise exist. Think outside the box to find a more fun activity you enjoy. Exercise includes dancing, gardening, hiking, walk the dog, and playing with your kids and grandkids.
If you deprive yourself all day and skimp on portions, you set yourself up for evening slip-ups. Have a hearty, but healthy, breakfast of protein, and a solid lunch of grilled chicken, stir-fried veggies, and brown rice. Permit yourself a healthy snack between meals, too, if you feel hungry.
At dinner, eat a serving (3-5 ounces) of lean protein — such as fish or chicken — alongside a generous serving of vegetables. The protein has satiating qualities and the fiber in veggies fills you up. If you’re craving snacks after dinner, reach for healthy, low-cal munchies. Try our low-calorie chocolates after dinner to satisfy cravings. Talk with our staff about ways to relax after dinner that does not involve food. These cravings after dinner are often our brain seeking a way to relax.
Weight loss does require some changes to your lifestyle habits, but these changes don’t have to be monumental. Confront your excuses head on — they’re surmountable.
If you need help battling your weight loss obstacles, come in for a consultation. Call us at 360 Medical Weight Loss, or use the convenient online booking tool.