Weight Loss: on Track

Losing weight takes perseverance especially when faced with summertime barbeques, vacations, ice cream trucks and the like.  The temptations abound, it seems, during warm months.  So, what do you do if you’re trying to lose weight?  The good news is that you can eat what you want….as long as you make room for it.

So many people get off track by throwing in the towel (no pool pun intended!)  If you think that one day of bad eating means your whole week is a waste, you need to change your mentality now.  You will probably over do it while at your neighbors BBQ, but the very next day you have a clean slate to start with.  The longer you stay out of the saddle, the harder it is to get back on.  Don’t lead yourself down the weight-gain path by continuing the cycle.  All diets need wiggle room in order to be successful.

Planning is a key component of achieving your weight loss goals.  Making room for the little slips is important.  That way, when they happen, you haven’t failed.  You’ve simply stayed on course.  Start by knowing when you will be seduced by food.  Then, in the days leading to the event, eat less and/or exercise more.  If you struggle to get to the gym, schedule yourself an appointment by actually writing your workout time down in your planner.  When that hour block is filled, it’s hard to plan something else at the same time.  It’s a mind trick that actually works!  You’ll think:  Hey look – I have something planned at 5pm today.  Try it:)

Another trick is to have a mantra.  I love dessert.  It’s my absolute weakness, but many times I remind myself of my mantra.  I ask myself two questions when deciding if I’m allowed to have it:  1) did I workout today? and 2) am I happy with the way I look in the mirror?  If my answer is no, I can sometimes convince myself to skip dessert.  Notice I said “sometimes.”  It’s not 100% foolproof, but it is powerful enough to stop me most of the time.  Find a mantra that works for you and see how it can lower your caloric intake.

Never deprive yourself of any food you love.  It will only lead to overeating when it is sitting in front of you or calling your name from the grocery shelves.  Enjoy in moderation.  Best of luck to you for the remainder of the summer!

Exercise and Bone Health

Did you know that your peak bone mass occurs at age 25?  After age 25, you start to lose bone cells faster than your body can replace them.  So, if you are the ripe age of 25 or older, keep reading to get tips on how to keep your bones healthy.

Cardio Exercise for Bone Health

Your bones respond to the demands you place on them.  Meaning, they become stronger by stimulating them by weight-lifting and/or vibration.  Certain cardiovascular exercises will deliver an effective amount of vibration needed for bone health.  These include walking, running, tennis, dancing, jumping rope, and step aerobics.  The reason why these exercises are beneficial is your foot must strike the ground which causes vibration in your bones.  While elliptical machines, swimming, cycling (both indoors and out) and water aerobics, are all fantastic forms of exercise, they do little to increase your bone density.  This is because these exercises are not weight-bearing.  Ah, just another reason why variety is key in your exercise programs.

Resistance Exercises for Bone Health

When lifting weights specifically to improve bone health, it’s important to keep your hips and spine in mind.  Osteoporosis occurs mostly around the pelvis and in the spine.  To help prevent this, you must do resistance-based exercises that work those specific areas.  Think squats, lunges, bridges, crunches, and back extensions, aka supermans.  Bicep curls, shoulder presses, and tricep exercises won’t help you strengthen your spine.

Achieving Bone Health

Calcium is an important factor as well when considering bone health.  If you regularly include milk, cheese, and/or yogurt in your diet and perform the above mentioned exercises, you may be able to avoid taking calcium supplements later in life.  As health care gets more and more expensive, just eating right and exercising can save you money!  If you are concerned about your bone health, visit your doctor.  Or, seek out a community bone density screening.  Some fitness centers even offer the screening nowadays.  It’s quick and painless.  And yes, I’ve had it done.  I’m proud to report my bone density was excellent!  Maybe that’s because my mom always made sure I had cereal for breakfast and a glass of milk with dinner.  Or maybe it’s because I run and walk.  Or maybe it’s both:  proof!