By Kelcy Kramer, B.S.,M.ED
Snap Fitness Manager
If you think about the concept of losing weight, it sounds very simple – consume less calories and burn more calories. In reality, it is just that easy. Millions of Americans however, continue to struggle with weight loss and feel they have to resort to unhealthy detox diets and useless HSN exercise equipment. We have come to believe there is a quick fix for everything, and weight loss is no exception. Individuals who have been successful at losing weight realize that there is no such thing as a quick-fix to getting the weight off; it is a process of changing the way you think about food in addition to becoming more physically active in your everyday life.
The biggest mistake people make when trying to lose weight is getting in over their heads by attempting to make drastic changes to their lifestyle. When you do this you are sure to fall off the wagon just as fast as you got on. Instead, start slow, try to make dietary improvements, such as cutting out soda and replacing cookies with a piece of fruit, and continue making healthy changes to your diet little by little. If you have any medical conditions, especially diabetes, you should talk with a dietician who can help to customize a plan for you. If you are a normal, healthy adult, follow the Food Guide Pyramid (www.mypyramid.gov/) for a healthy approach to eating.
Successful “Losers” know that exercise is the most important part of weight loss. There are many of misconceptions about exercise and weight loss, which usually intimidate and discourage someone from ever setting foot inside a gym. The American College of Sports Medicine (ACSM) recommends that “overweight adults should increase their activity to approximately 45 minutes of moderate-intensity exercise per day (200-300 minutes/week) to facilitate weight loss and prevent weight regain.” The best part of this recommendation is that exercise is cumulative, meaning that you can exercise for 15 minutes in the morning, 15 minutes at lunch, and 15 minutes after work to get your 45 minutes a day. But remember, this is moderate-intensity exercise, which means that it noticeably increases your heart rate and breathing rate (Rule of thumb: you are still able to carry on a conversation; you can talk, but you can’t sing).
Another key to success in weight loss is having a plan. Successful “Losers” plan out what they are going to eat during the day, when they are going to exercise, and what exercises they are going to do. The best way to ensure you stay on track is to set an ultimate goal with many short term goals along the way that will help you attain your desired results. For example, if your ultimate goal is to run a 5K, you could first set a goal of running for 20 minutes, and then your next goal could be to run for 25 minutes. Having a plan and setting goals will significantly increase a person’s chance for overall success.
The concept is simple, fewer calories in more calories out, but being able to change your lifestyle, especially on your own, is not so simple in practice. Successful “Losers” have someone who will keep them accountable, a ‘workout buddy’ who will be there with you for the ups and downs. Having a workout buddy increases your chances of making a successful lifestyle change because it provides you with both a support system as well as that extra motivation we all need every now and then.
If you are ready to make that change, then stop by Snap Fitness on the corner of Redwine Road and Highway 74. Snap Fitness is a full service 24/7 gym that has the staff and state-of-the-art equipment that can help you achieve your new fitness goals. We now offer Group Fitness classes, with everything from cycling, step, and Zumba, to Pilates and Yoga. Our personal trainers are very knowledgeable and ready to help take you to that next level. Stop in and try us out for a week. We have staff hours Monday-Thursday 8 a.m.-7:30 p.m., Friday 8 a.m.-5 p.m. and Saturday 8 a.m.-2 p.m.
You can also give us a call at 770-632-4444 or check us out online at www.snapfitness.com/peachtreecity. Membership rates start at just over $1 a day. Mention this article and pay no dues the month you join (*enrollment fee still applies). Take that first step to becoming a Successful “Loser”!