It takes “SMART” to become SMART
For many, losing weight is not the only
fitness objective. They want it fast enough also want it to stay on
permanently. Following are some of the recommended fitness and
nutrition rules that could help you achieve your weight loss goals
steadily yet quickly:
1- Be SMART
Did you know that the term SMART is an
abbreviation for being “Specific, Measured, Appropriate, Realistic, and
Time-bound” about what you plan to achieve?
Let’s assume, if your goal is to increase
your physical activity, then write down the type of activity you plan
to do, how many times you can realistically do it each week, and for
how long each time. Start with small, short, and easier goals, and work
your way up.
2- Be active
You need to get at least 30 minutes of
moderate physical activity per day, most days of the week to help burn
up extra calories. But give yourself credit for the activities that
you’re already doing. Do remember, common activities such as climbing
stairs, pushing a stroller, gardening, and walking all count as
physical activity. Just make sure you do enough of them.
3- Make an offer
Make yourself an offer that is too
attractive to be refused. For example, before starting to reach your
next goal, offer yourself a promise like this, "If I reach my goal this
(day, week, and month), I will treat myself to a well-deserved (Fill in
a reward here, but not a food reward.)." Think of something you want,
such as an afternoon off, a massage, a movie, or even a deposit toward
a larger reward. Be creative, set up rewards for yourself frequently,
and make sure you give them to yourself when you reach your goal.
4- Keep yourself full
Ask yourself, “am I full yet?” The question
may take longer to answer than you think. It takes 15 minutes or more
for the message that we’re full to get from our stomachs to our brains.
So take a few minutes before digging in for that next helping. Having
trouble feeling full?
Eight glasses (8 ounces each) or more of water or other non-caloric
beverages daily fills you up and keeps you refreshed. Also, vegetables
and fruits can help you feel fuller, especially when eaten raw.
5- Keep the record
Keep a diary of what you eat and how much
physical activity you get each day. Then, at the end of each week,
record your weight in the same diary. You and your health provider can
use this information to adjust your eating and physical activity plan
to find the best way to reach your goal.
6- Keep an eye
Finally, keep an eye on your size. You must
not forget that we eat most of what is on our plate, no matter what the
size of the plate? When at home, try using smaller plates; they will
help you take smaller portions. When eating out, share an entr�e!
Studies show that portions today are often super-sized, enough for two
or more people to share.