Let's cut through all the weight loss trends and traps, and talk about what you can do today to get healthier.
- The first step to get healthier is the easiest, eat better. Six pack abs are made in the kitchen, not the gym. Some people are under the misconception they can run on the treadmill (dread-mill) or pump iron and eat whatever they want. A little secret, you can lose weight without exercising if you eat right. In your house, office, purse, backpack, or European carryall, stock up on some of the essentials:
-Nuts, almonds, seeds, raisins
-Carrots, celery, and other veggies you like
-Fruits you can eat on the run: grapes, bananas, apples, oranges, berries
-Frozen fruits and veggies
-Tuna packed in water (easy to carry around)
-Greek yogurt, eggs
-Lean meats: turkey, chicken, buffalo, grass fed ground meat
-Granola bar, look for more nuts-less filler
-Quinoa, brown rice
- Understand portions! You can eat a cookie, a piece of cake-just make sure you keep the portion size small. When I want a treat, I split a cookie with someone or order the smallest portion possible. With other food items, I know the correct portion so I don't over eat:
- Animal Protein- the size of your fist
- Pasta/rice, a deck of cards (yes, it's small)
- Nuts/almonds- Small handful
- Read the portion size of packaged food
- Track your calories. I recommend logging your food for a few days. In general, if you burn more than you take in, you lose weight. By looking at your calorie intake you can figure out what throws you off track. There are plenty of free calculators available; livestrong.com and My Fitness Pal have popular tools to track your caloric intake.
- Time is the number one reason people do not workout. I hear it often, "I just don't have time." If you fall into the too busy category, insert some exercise at your desk or throughout your day. I always carry some bands with me, but if that's too extreme, here are some things you can do with no equipment:
- Run up the steps
- Sit against a wall with knees bent 90 degrees for 30-90 seconds
- Hold yourself up in the push up position for 30-90 seconds
- Walk around the block
- Stand up from your chair, then sit back down, stand back up…10-20 times
These are simple exercises you can do any time. The biggest tip, make exercise a priority and schedule physical activity into your daily routine. Whether it's walking to pick-up lunch, dancing lessons, or playing soccer with a friend get up and get moving!
Ron Krit is the Manager of Endowment Development at the Jewish Federation, and runs "Fit With Krit" in his free time. Ron has been speaking about wellness and training groups and individuals for over a decade.