Diet and exercise

You’ve heard it time and again. Diet and exercise together to lose weight. But what does that mean?

You need to change your habits to get rid of those that led to gaining the weight back. Do not use pills, starvation diets, clenses, or any other gimiks. They may work short term, but unless you change your habits, as soon as you stop using it, you will gain the weight back. 1-2 pounds/week is considered a healthy reasonable weight loss and is not very hard to achieve with a little self discipline.

The key to healthy weight loss is healthy nutrition including portion control along with exercise. You need to do cardio 3-4 times/week and strength training 1-2 times. Start with just a few minutes then gradually add time and intensity until you are doing 45-60 minutes at once.

The Couch to 5K program is good. It takes you from no exercise to running 3 miles (5K) after 2 months.

If running isn’t your thing, consider home exercise videos. I love TurboJam from Beach Body and have gotten some great results. If you like more traditional aerobics and weight training consider Slim in 6. If you are ready for a challenge try P90X or Chaleane Extreme. These are a bit expensive, but guarantee results. You may be able to find them cheaper on E-Bay. If you aren’t willing to put in the time and effort, no program will work by itself.

It doesn’t matter too much what you do. The best exercise is the one you will stick to. Everyone has something different they claim is the best. Just move with moderate intensity for at least half an hour several times a week.

An easy way to help eat better is the No S Diet. Don’t let the name fool you. It’s more of a sensible eating plan than traditional deprivation diet. No counting point, calories, carbs, etc. Just 3 simple rules.

1. No seconds.
2. No sweets (this includes sodas and other sweet drinks)
3. Not on S days (weekends and special holidays you can cheat)

If you want to have pizza, fine. Two regular or one large slice will fit on a plate. Chicken with rice? Just one serving. Pie ala-mode? Better make it on the weekend. The best thing about this is that unlike most traditional diets, it can be followed for you entire life without putting yourself in danger of malnutrition because it doesn’t limit the type of foods you can eat except sweets.

You can still have your favorite foods, just in moderation. You aren’t feeling deprived or guilty because you can eat what you want on the weekend. Just be sure you don’t overdo it and wreck all the good progress you made during the week. This also gives you something to look forward to the rest of the week. You don’t need special foods or to make a big deal around your friends and family.

Some people have #2 as no snacks. I find I get headaches if I don’t eat more frequently. I’ll allow myself a healthy snack of a small piece of fruit or veggies. Just be sure no dressing or peanut butter with it. Studies have shown that it is better to have 3 medium size meals and 2 small snacks rather than just 3 large meals. This helps keep blood sugar more steady. Plus you won’t feel so hungry at meal times.

Following this, you should start to see results in a week from the healthier diet (but you probably will be hungry this week as you get used to lower portions and lower calories) and bigger results in 2-3 weeks when the exercise starts showing. Plus, this is a healthy eating plan you can follow the rest of your life without any negative problems because other than sweets and unhealthy stuff which you shouldn’t be eating anyway, you aren’t limiting what types of foods you eat.


7 Responses

  1. Like your three rules, but my problem is EVERYDAY is a “special holiday.”

  2. Ms. Moran,
    That’s the kind of thinking that led to putting on the weight. Find a way to stick to it. Even eating out, you can stick to it. Just a matter of will power. I know, easier said than done. I had the same problem some weeks, but the key is not to give up. Special days should be special not everyday. Once you get used to it and the pounds start falling off, you will even find yourself trying to make special days fit into it. But you enjoy the special days even more. They are your reward for being a good girl during the week.

  3. Love your site!

  4. Hi!!! Think of you often! Love looking at the pics from the sailing trips both the time I watched Richard (I still like to call him Richie) and the Hawaii visit. Email me, we should get together.

    Love your site, great resource for homeschooling especially in Fairbanks!

  5. Katy,
    Great to hear from you again. Hard to believe the boys are now 8. Ray is out of town until next month. Would love to get together after he gets back. I still haven’t seen your twins!

  6. Another question from my son. He’s looking to burn fat off the stomach and make the abs more visible. He’s not overweight but would like a solid diet plan to help with this. Thanks for your answers..

  7. You’re welcome. Thanks for the visit.

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