Proper body composition is obtainable, but requires commitment.
More Americans are either overweight or obese than ever before. A New York Times article says 34-percent of adults are obese, according to a 2010 report released by the Centers for Disease Control. The mountains of evidence health care professionals have presented–meant to motivate Americans to eat healthy, exercise, and control their weight, does not appear to be working. Most know the straightforward blueprint of weight-loss; burn more calories than you consume. Unfortunately, losing weight and keeping it off is not so simple. As many as 87% of persons beginning an exercise program are unable to stick with it consistently.
According to the American Council on Exercise, portion control is one of the ABC’s of losing weight and keeping it off. Several portion control tips from ACE include eating from smaller plates, measure or weigh servings, read nutritional labels whenever possible, and do not fret if you leave food on your plate. A good portion size is equal to the size of your palm, or hockey puck.
Use the Scale
The scale can be an important tool in your fight to lose and maintain your weight over the long haul. Although you do not need to weight in each day—or worry over a gain of ounces, stepping on the scale a few times a week is a good practice. Use the scale at the same time of day is advisable — mornings are best before having breakfast. According to Lance Armstrong, the scale is one of the best fitness tools. Scales that additionally measure water, fat, and muscle percentage are best, and inexpensive.
Shape magazine suggests fiber is a necessary part of an effective weight loss program—recommending 25 g of fiber each day. A fiber rich diet will leave you feeling full, helping you reduce your caloric intake. Fiber is in fruit, vegetables, and foods containing whole-grain.
Exercise, according to CBS News, can help or hinder your efforts to lose weight. Most believe that exercising burns calories—resulting in weight loss. This is true, however exercise can leave you feeling hungry, causing you to eat more than you burned during your workout. In addition, many people reward themselves because they exercised, seeing a piece of cake or some other treat is an earned entitlement or reward. Finally, many people over-estimate the amount of calories they actually burn exercising and therefore eat more recovering from their workout then they burned.
Proper hydration is an import part of a successful weight-loss program. However, be careful not to over-hydrate. Water will also make you feel fuller, causing you to eat less. Shape magazine suggests drinking at least eight, 8-oz. glasses of water daily. Learn to check your hydration factor: if your urine is light yellow with good volume, you are doing fine. If the color is dark yellow or beer-brown, it is time to drink up.
According to the ACSM, for the majority of adults, weekly exercise resulting in the burning of 2000 calories is likely necessary to promote and sustain desired weight loss. This equates to roughly 250 to 300 minutes per week or 30 to 60 minutes per day of exercise. The intensity of aerobic exercise sessions, as you might already know, is best at 40 to 60 percent of V02 R, while resistance training is best at 60 to 80 percent of 1-RM.
About the Author
Gregg Seltzer is the founder and coach of Triability Coach, a Los Angeles based athletic studio specializing in coaching, advising, and training master’s age amateur athletes. He is a USAT, USAC, and USATF certified coach, and personal trainer. Gregg competes in a half-dozen triathlon races of various distances annually, and is a crazed trail racer in the off-season. Reach Gregg at email@example.com for comment, feedback, questions, or for training arrangements. You can also follow him at Twitter.com/triabilitycoach. Our phone number at Triability Coach is 800.884.2194.