Exercise is the key to weight loss
If you want to lose weight it is even more essential that you begin an exercise program now and accept the fact that it must be part of your life forever.
What do I do?
Aerobic exercise -- exercise that requires oxygen -- is the type of exercise that we recommend. Some good aerobic exercises that you may choose are walking rapidly, jogging, bicycling, treadmill, or aerobic dance, to name a few.
How much?
You may not be able to start with more than five minutes but eventually you will be able to sustain your activity for 30-45 minutes. This needs to be done regularly. Not only does sustained activity burn calories but it teaches the fat, if you will, the regular release of fat is going to be required.
How intense is your workout?
You should be working moderately hard but still be able to talk to a friend exercising with you. IF you are so short of breath that you can't talk, slow down. As you get in better shape you may find that you have to work a little harder to get the same level of perceived exertion. This is as it should be. Never forget that it took months or years to arrive at your current state of fitness and it will take months or years to reverse.
How often?
People who have been successful at achieving and maintaining their ideal weight say that you must exercise at least five times a week and stay active even on you off days with a brief walk. Build activity into your life.
What is the best exercise?
The answer is simple--the one that you will do. Choose something you enjoy. Exercise at a time of day that you are likely to be able to stick to. Exercise with a friend or in a group. Some people enjoy wearing a radio or tape player headphones while they exercise, others like dance classes. Vary your activity.
Measuring Progress
Weight loss that occurs properly and does not result in muscle loss or fatigue is very slow. If you are someone who has dieted many times and have less muscle than average, this is particularly true for you.
If you have access to a health club or clinic that tests your body fat content you might find this very motivating. Ideally, women should be about 22-24 percent and men about 15-17 percent.
Fluids and Weight Loss
People dealing with MVP have long recognized the benefit of a high fluid intake on the control of symptoms. This is even more important in those wishing to lose weight.
I can hear a few of you now making excuses why you don't have time to exercise or enough energy to prepare low fat/low sugar foods. The final truth is that EXCUSES ARE MERELY EXCUSES. I realize that most of you take care of many of the people around you and that you are very busy individuals.
Unfortunately, or fortunately, depending on how you look at it, if you don't learn to take care of yourself you may soon be unable to take care of those you love most.
Do everyone a favor and start putting yourself high on your priority list. Your body will thank you for it and you will be rewarded with something you may not have enjoyed for a long time: a feeling of self-control and the knowledge that you are doing your best not only for yourself but for everyone else. Good luck!
|
