Cox News Service
DAYTON, Ohio -- Taking the stress out of trying to lose weight
means doing whatever you can to make it a manageable part of your
life. Here are some common mistakes that can interfere with
progress: Skipping meals. Your body uses energy (calories) all day
long, even at rest, and so to deprive it of food makes no sense.
The trick is to eat less if you know that once this meal is
digested there is little chance of burning it off. On the other
hand, if you know you will be active, you can allow more calories
beforehand.
If your normal routine is to sit and watch your favorite TV
programs in the evening for example, the energy needed is certainly
less than if you were heading to the gym after dinner. The bottom
line, eat for the activity and spend your calories wisely.
Underestimating calories. Research shows that most people
underestimate the number of calories that they consume each day by
about 25 percent.
How is this possible? Not counting that piece or two of candy
that you had at the office or the few bites of food snitched while
cooking, underestimating or totally forgetting to include calories
in beverages or that come from extras like mayo, cheese, salad
dressings, oils, sauces and gravies.
It's the little things that often add up to the most when it
comes to extra calories, and often, with foods already prepared,
there is no way to accurately measure, so we simply guess at the
number of calories.
What you drink is just as important as what you eat when it
comes to watching your waistline. For most people, liquid calories
comprise about 20 percent of daily intake, so don't forget to
include these.
You've hit a weight-loss plateau, although you have been
exercising and watching what you eat. A common cause is forgetting
that the number of calories needed changes as your body changes, so
in order to continue to lose weight, you will need to refigure from
time to time. As long as body fat loss remains a goal, you have
three options: to decrease your daily caloric consumption, increase
your activity levels or do both.
When trying to trim your waistline, avoid drastic changes. If
you are unaccustomed to exercise, for example, give yourself some
time to get used to being active. Start with a short walk and
slowly increase your time or pace. As you get stronger, introduce
other activities into your daily routine, or pick up the intensity
by alternating walking with a light jog.
Cutting back too drastically on calories can wreak havoc on your
health, energy levels and ultimately slow your metabolism, so when
reducing, do it gradually to allow yourself to adjust in a healthy
way. This might mean initially leaving a few bites of food on your
plate at each meal, replacing a high-calorie drink with water or
choosing a healthier option such as a piece of fruit or yogurt over
junk food.
As you see your weight continue to decline, you can look for
additional ways to sensibly modify calorie intake, such as boxing
half your meals when dining out and paying even more attention to
portion sizes. Cutting back by just 100 calories from each of five
meals daily adds up to a 1-pound weight loss each week. Taking a
brisk two-mile walk or jog on a daily basis can burn an additional
200 calories or more.
Formal exercise not your cup of tea? Just be more active in
general. This will burn plenty of extra calories. Examples are
washing your own car, using a push mower instead of a riding mower,
parking farther away from store entrances or taking the stairs
instead of elevator. Any activity counts.
Marjie Gilliam is an International Sports Sciences Association
Master certified personal trainer and fitness consultant. She owns
Custom Fitness Personal Training Services. E-mail: OHTrainer AT
aol.com. Her Web site is at www.ohtrainer.com.