First off, the modern definition of "diet" is inaccurate. A diet can consist of anything and everything we eat. Calling a program to lose weight a "diet" is restricting the term, and gives us a "temporary" mindset. That is, we think, Okay, this is only temporary. I can do this for a short time and lose the weight and then I can go back to eating all my favorite foods again. Thinking like that is sure to sabotage any long-term weight loss and maintenance goal.
What put us into the overweight category? If you're like me, it was probably a lack of portion control. It's so good---maybe I'll have just one more... And one after that, and another one, and then, surprise! The package is empty.
Another thing that can tip the scales in the wrong direction is a sedentary lifestyle. Believe it or not, standing in one place all day has the same effect as sitting at a desk. My last work-outside-the-home job had me standing for hours, and I put on something like thirty pounds. I was drinking lots of sugary coffees and sodas to give myself enough energy to get through the day. To compound that, I wasn't getting nearly enough exercise. Who had time? It was always (a) get up early & get ready for work, (b) grab breakfast, (c) get to work, (d) get through the day until break or lunch and grab something high-calorie to see me through until the next break, (e) have a highly caffeinated beverage to give me enough energy to get through the rest of the day until quitting time, (f) run any errands, (g) go home for a meal and try to get enough rest to tackle the next day. And on Sundays, in addition to church, sometimes store meetings had me getting there at 6 AM before opening, and then heading to church afterward for my organ-playing job.
Did I have time to exercise? No. Did I need exercise? Oh, yes. Badly. I also didn't need all that excess sugar and caffeine from artificial and non-organic sources.
If you're currently in a sedentary lifestyle, as I was, you can't expect the weight to stay off when it comes off, unless you keep restricting your caloric intake. And, even if you do keep the calories down, a lack of exercise makes it much harder for your body to burn the calories that you take in. As we get older, once past that golden age of development, our bodies begin to lose muscle, unless we stress them on a regular basis. By stress, I mean exercise.
Exercise comes in different flavors:
- weight-bearing, such as hand weights, weight machines, barbells, push-ups, etc.
- aerobic, which increases heart rate and lung capacity and includes such activities as walking, running, calisthenics and jumping rope, to name a few
- stretching, like Praise Moves, Pilates, etc.
- deep muscle movement, like Callanetics or Chicometrics
Each one of these is good, but the best course is to mix types of exercise. Try to do weight-bearing exercise 2 or 3 days a week, but never two days in a row. Lifting weights makes tiny tears in the muscle, and taking a day in between lets the tears heal, which strengthens the muscle. If you're a woman, don't worry about developing a Popeye or Mr. America physique. Unless you're taking steroids, it won't happen.
Walking can be done every day, as can stretching, because unless done at a frenetic pace, they're gentle. Aim for at least 30 minutes at least 3 days a week. Those 30 can be broken down into increments of 5. Note that if you do, you won't get as good an aerobic result, but it will still increase your metabolism.
Deep muscle movements, like lifting weights, should be done only every other day, to let the muscles recuperate.
Whatever exercise you do will be beneficial, and aid in your journey to wellness! As always, be sure to check with your doctor before beginning any exercise program.
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