From Anna Curvin
Anovo Therapeutic Fitness
and physiotherapy
Losing weight or getting well are popular New Year’s resolutions. The basic math for weight loss is less calories in, more calories burned equals weight loss. The best way to achieve and maintain a healthy weight is to eat better and do more physical activity. So a better goal is to get more active and make better nutritional decisions.
Eating clean and healthy food should be a way of life, not a fad, for losing weight. When the goal is to eat healthier, weight management is automatic. One factor in weight gain is eating poor quality foods with little or no nutritional value.
Choose nutrient dense calories versus empty calories. Empty calorie foods are usually processed, convenient, or “quick” foods that require little to no preparation. These foods are high in calories but low in nutrition.
Instead, choose nutrient-rich foods like fresh vegetables and fruits, 100% fruit juices, yogurt, beans, age-old grains and lentils. Nutrient-rich foods are lower in calories and rich in nutrients. and are usually fresh, raw, or dried.
The definition of insanity does the same thing over and over and still expects a different result. Learning how to make new foods or make old foods healthier is fun. Change cannot happen if you are not ready to be open to new ideas and new flavors.
People of all ages should exercise more and sit less throughout the day. Some physical activities are better than none. Currently recommended guidelines for maintaining good health are 150 minutes (30 minutes, 5 days) up to 300 minutes (1 hour, 5 days) per week of moderately intense exercise. Ideally, you want to increase your heart rate for at least 20 minutes in a row. But all the minutes add up. A 10-minute walk on your lunch break counts and is better than sitting at your desk.
Weight training is also important. Strong muscles burn more calories even at rest. Adults begin to lose muscle mass in their 40s to 50s. Do muscle-strengthening activities that involve all major muscle groups two or more days a week. Bodyweight exercises are very effective and do not require any equipment. Older adults benefit from multi-component exercises that combine balance training, aerobics, flexibility, and muscle strengthening.
Choose activities that you enjoy. If exercising is a chore, you’re not going to stick to it. Good options include group fitness classes, hiking in the park, swimming or aqua aerobics, walking the golf course instead of driving a cart, or dancing in your living room.
Spending the time on a treadmill or rowing machine is a quick way to catch up with good music or a TV show. Do you need motivation to get out more? Volunteer to be a dog walker at the shelter or adopt one for yourself.
Download a free healthy eating guide from https://anovopt.com/ and click on Forms and Handouts.
