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Top 10 Keys
To A Successful New Years Resolution For
Weight Loss & Fitness!
copyright 2003 by Greg Landry, M.S.
When all the celebrating of the holiday
season is over, 60% of American adults will
resolve to "lose weight and get in
shape" for the new year! After years
of helping people reach their weight loss
goals, I've put together 10 keys to help
make your New Year's resolution for weight
loss and fitness a successful one!
1. Do some type of aerobic exercise (walking,
jogging, swimming, stationary cycling, aerobic
dancing, etc.) on a DAILY basis... preferably
in the morning! (see article... mailto:Morning@Landry.com
) Try to average 30 to 60 minutes per day.
However, if some days you can only do 15
minutes, that's still a lot better than
doing nothing! Forget this twice-a-week
stuff! Our bodies were designed to be active
on a daily basis! When we are, our metabolism
is super-charged and it also puts us in
a "healthy" frame of mind. People
who have exercised in the morning make better
food choices during the day.
2. Tone your muscles with weight training
three days per week. Toned muscles really
boost your metabolism and cause you to burn
more calories 24 hours a day…yes, even
while you're sleeping you'll be burning
more calories! Toned muscles look good too!
3. Always eat breakfast! Skipping breakfast
sends a message to your body that you're
"starving" because you haven't
had food in 18+ hours. As a protective mechanism,
your metabolism slows down and your body
begins to burn your muscle as fuel.
4. Avoid fad diets! For healthy, permanent
weight loss, develop an active lifestyle
and concentrate on eating carbohydrates
such as fruits, vegetables and whole grains,
and limit the amount of fat you consume.
5. Eat earlier in the day! Research has
demonstrated that you can lose weight simply
by eating a substantial breakfast and lunch,
and a light dinner. Dinner should be eaten
as early as possible, preferably at least
four hours before bedtime.
6. Never eat less than 1200 calories per
day! Less than 1200 is usually not enough
to support your basal metabolism and thus
will slow your metabolism.
7. Look for situations to be active. Park
as far from the store as you can rather
than looking for the closest parking spot.
Use the stairs rather than the elevator,
a rake rather than a blower, etc. Look for
the "difficult" way to do things…the
way the requires the most effort!
8. Avoid alcohol! I call alcohol the "triple
whammy"! It depresses your metabolism,
stimulates your appetite and it's loaded
with calories!
9. Drink 60+ ounces of water a day. Your
body needs plenty water to function properly...
especially during weight loss. Water can
also help you to feel full. Carry a bottle
of water with you and drink frequently throughout
the day.
10. Avoid the "3 P's"....weight
loss pills, powders, and potions! There
are NO quick fixes! If you vigorously pursue
fitness and health... weight loss will happen!!(tm)
Author and exercise physiologist, Greg
Landry, offers FREE weight loss success
stories and his "Fast, Healthy Weight
Loss" newsletter at his site: http://www.FitnessForYou.org
copyright 2003 by Greg Landry, M.S.
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