"Making small changes such as incorporating exercise into our daily routines, simple substitutions, drinking water and consuming more fruits and vegetables are all keys to weight loss success," says Lora Erickson, B.S. CPT, CES, owner endurance coach and certified personal trainer of Blonde Runner Health LLC.
With everyone's minds on the New Year and the desire to lose weight and get healthy, here are some keys to long-term weight loss success:
1. Incorporate exercise into your daily routine. Even small bouts of exercise can have a significant positive impact on your health. Here are some ideas: Get up a few minutes early and do some resistance exercises such as push ups and crunches. Incorporate a walk into your day after lunch with friends. Use a pedometer with the goal of 10,000 steps per day. Get creative.
2. Simple substitutions. American's on-the-go lifestyles often lead to eating foods that are convenient or fast food. Simple substitutions, such as fruits and vegetables in place of high fat and calorie foods can help you budget your calories wiser. Eating a salad in place of fries or getting water instead of a soda will help reduce unwanted calories and reduce your waist size.
3. Drink water. Most people today are chronically dehydrated, slowing metabolism and contributing to weight gain. Eliminating the calories from sugar-laden sodas and juices can reduce your calories consumption by hundreds of calories each day and you loose weight!
4. Consume more fruits and vegetables. Not only are fruits and vegetables packed with vitamins, minerals and antioxidants, but they are low in calories. Start by keeping a food log to see just how many fruits and vegetables you are consuming. You should eat at least 7 servings a day.
5. Enlist support. The majority of the population has found success with weight loss by not going at it alone, but by enlisting support. Support can come in many forms; such as walking regularly with a close friend, joining a local running club, or a triathlon training group signing on at a gym with a family member, hiring a personal trainer, following a program, or joining a local community class.
{Blonde Runner Health is committed to promoting healthy lifestyles through
custom one-on-one personal training, group community health classes,
comprehensive diet analysis, weight management programs, and custom exercise programs designed to empower participants with sensible and realistic solutions. To learn more visit www.blonderunner.com or contact Lora Erickson, 801-299-1601 lora@blonderunner.com.}
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