Editor’s Note: The start of a new year is a chance to reflect and hit the reset button. But research shows that about 80% of New Year’s resolutions fail. Each day this week, the Observer Reporter reviews his five popular solutions and gives readers how to stay with them.
One of the most common New Year’s goals is to lose weight, but it can be difficult to keep it off.
But losing weight is one of the most important health decisions a person can make.
Even small changes can make a big difference. Losing 5% to 10% of your total body weight may reduce your chances of heart disease, diabetes, high blood pressure, and high cholesterol.
“Weight loss has health benefits. Putting extra weight on your body physically affects your heart and puts more pressure on your joints, so losing weight can increase your overall risk of heart disease, diabetes, and more. It helps protect the body from many diseases and injuries such as high blood pressure, kidney problems,” said director of fitness, swimming, sports and recreation at the Washington Health System Wilfred R. Cameron Wellness Center in South Strabane Township. says Katie Stash.
There are several factors that influence your efforts to lose weight. They include diet, exercise and lifestyle changes. A nutritious diet and a balanced lifestyle are the keys to better weight management and a healthier life.
Stache suggests talking to your doctor before starting any weight loss plan so you can customize your plan and monitor your progress safely.
Here are some tips to help you on your weight loss journey.
set realistic goals
The first step in reaching your weight loss goals is to set achievable goals.
“At the wellness center, some people say they want to lose 50 pounds, but upon closer inspection, I don’t know how they do it or how long it takes. Stash.
Pam George, associate executive director of YMCA in Uniontown, says it’s important to set realistic and specific goals.
“People don’t reach their goals and when they don’t, they get discouraged and quit,” said George.
In the long term, it’s wise to aim for weight loss of 2 pounds per week.
“It’s important to set small weekly goals, short-term goals, and when you reach those goals, reward yourself with a massage, a walk, or a new outfit,” Stash said.
Eat healthier “Diet and nutrition are big components of weight loss. Eating right and getting enough sources of fruits and vegetables and carbohydrates can make an impact,” Stash said. It’s made in the kitchen, not the gym.”
Focus on eating well instead of dieting. Research shows that following a restrictive eating plan often backfires and makes you want to eat more.
George recommends people trying to lose weight get educated about what they’re eating.
“We encourage people to eat healthy and get educated. To lose weight, exercise is not the only way. Exercise alone doesn’t work. It has to be a lifestyle change.” said George. “Our society has reached a point where it’s too sedentary and exercise is important. Besides, convenient food options are what we go to because we’re so busy. It is important to learn what is involved and to move rather than sit.”
Try to eat a variety of nutritious foods, including fresh fruits and vegetables, fish, legumes, nuts, seeds, and whole grains such as brown rice and oatmeal.
Reduce the urge to eat out or buy processed foods by cooking regularly at home or at the grocery store.
exercise
Make fitness part of your lifestyle.
To do that, Stache suggests finding an exercise you love. If you like walking, biking, or yoga, make a plan to do these exercises several times a week. You don’t have to exercise every day. It’s important to have recovery days and incorporate stretching into your daily routine.
Both cardio and weight training are important for weight loss, says Stache.
“One of the biggest things people don’t realize is that strength training helps your metabolism. By altering your metabolism at rest, you can burn more calories. The right mix of strength training is essential,” says Stache.
get a friend
As you find an exercise buddy and start a weight loss program, don’t be afraid to ask for support from family and friends.
“When family, friends, or trainers work with you, it puts you in charge. That’s why the program is so effective and responsible,” says Stache. “When you know someone is rooting for you, when you feel like you have an ally on your journey, you are more likely to stick to your resolve and succeed.”
Drink water
Drinking water is very helpful for weight loss. It is calorie-free and increases calorie consumption, and if you drink it before meals, it suppresses your appetite.
“Drinking water has many benefits, but water is so underrated,” says Stache. “Hydration is one of the most important things people have to do. He said one of the biggest problems we see is people exercising every day without drinking water. .”
Do not give up
If you make a mistake or fail the program, you can easily quit. But if he eats three pizzas instead of one, or you see no progress, don’t stop getting discouraged. Remember that journeys are long-term. It takes time to develop new habits.
“Give yourself enough time. You’re not going to lose 10 years’ worth of weight gain in a month,” said George.
Remember, you can always stay on track, encourages Stache.
The wellness center hosts the biggest winner weight loss program. “Some people have been able to get off the medication, others have been coming to the hospital and having difficulty walking, but now they are able to climb stairs without any problems. It’s rewarding to see what makes a difference in people’s functional lives. Their weight loss journey has the potential to change their lives.”
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