Let’s be honest about weight. It is a #@&*%^@ battle every %^$#^* day. And as you get older and your metabolism slows, it gets even harder.
Between Christmas and New Year’s I stepped on the scale after a long absence and it was a bad situation. I was 20 pounds heavier than I should be for my height; each time I put pants on was like sending a flare in the sky signaling that I needed to lose weight.
I have been down this road before, so I was confident I could get back to my ideal weight. Here are the steps I have followed in the past to lose weight, which can also work for you:
- 1) It is critical to weigh yourself every day. When you are way off your diet and exercise routine, it makes sense that you don’t want to see what’s on that scale. However, stepping on the scale each day is a reminder all day long to make good choices. Scales that measure body fat, muscle weight, water weight and other important factors are affordable.
- 2) Use a food blog to track your daily intake. This process is amazingly educational and will really help you keep track of what you are eating every day. I use myfitnesspal, which tracks calories, exercise and daily nutrient requirements, which is very helpful.
- 3) Use a fitness tracker to count your steps each day. Wearing a fitness tracker makes you park at the far end of the Wegmans parking lot and take the dog on a really long walk. When you are thinking about blowing off your run or walk at the end of the day, a fitness tracker can be a motivating factor to get you to your daily goal. Fleet Feet Sports carries a variety of fitness trackers and our expert staff can help you determine what you need to achieve your goals.
- 4) Don’t limit your exercise to running and walking. I do three, 20-minute sessions per week of weight training. I also do one 30-minute yoga workout per week. Yoga will increase flexibility and increase your ability to absorb shock when you are running or walking. There are great local yoga studios and gyms that offer beginner classes.
- 5) Finally, as you lose weight, you will be more energetic and able to step up your running and fitness workouts.
You can do this. It took me seven weeks to drop the 20 pounds I needed to get back to my ideal weight. Last week, I was able to run my longest run in at least a year at 9.5 miles. I know it was related to not carrying the extra weight around and my increased fitness level.
As always, if you have been inactive for a long time, it is a good idea to see your doctor for a full checkup. Just think about how great it will be to fit into your clothes and the confidence being at an ideal weight will bring the rest of your life.
- Ed Griffin