Why do you exercise?
To feel better? To function better? To lose those last few pounds? To lose those FIRST few pounds?
There is no one answer. But one thing’s for sure – it’s a process that never seems to end. So rather than view it as an uphill climb with no end in sight – let’s shift our perspective and make it about a CHANGE IN LIFESTYLE. Maybe you have been exercising forever but you still have a goal to achieve. So, the question needs to be, “Are you still moving towards that goal or are you waiting for it to come to you?”
Diets don’t work for long term change.
Research has been done on diet participants and the weight gain rebound that can often occur.* Our bodies have a resting metabolic rate, which helps create a sense of balance in our cells; when we have rapid weight loss, that RMR gets thrown out of whack and it slows down. The slower our metabolism, the easier it is to gain weight - and often beyond the weight level where we started! In addition, it is suggested that restrictive diets may lead some people to become preoccupied with food. (Like ME! Just go ahead and tell me that I can’t have dessert and I’ll go make a whole batch of chocolate chip cookies… just watch.)
So what actually works?
Participating in a wellness plan that involves a combination of exercise, nutrition, and behavior modification makes a difference. Not one. Not two. All three of those things. So, are you exercising but still having 4 bowls of cereal for dinner? Are you eating your veggies? No, seriously. Are you? And are you surrounding yourself with people and habits that encourage positive eating, living, and movement? Be honest with yourself. You’re the only one that can hear your answer… But you could go ahead and hold yourself accountable by telling a friend or writing it down if you want. This form might help you get started.... or schedule an appointment with Kara Paris, our nutrition specialist. She can hold you accountable to your promises.
What does success look like?
In this article, it is said that successful weight loss is intentionally losing 10% body weight and keeping it off for at least a year. Dang, that’s a long time… :/ but that’s what we want, right? This is said to be a realistic measure because 10% weight loss can drive meaningful reductions in risk factors for heart disease and type 2 diabetes. (Bonus!) Here’s a good summary to help you along the way:
Not where you want to be with health, fitness, or weight? Welcome to The Club. We all go up and down on that stupid scale. Our clothes get baggier AND tighter. Love yourself through it. Be honest with yourself about what needs to change. Make it a permanent lifestyle change. Keep striving to be your best self and find good company to encourage you along the way. That’s what we love to do @FBD. Looking forward to seeing you again soon!
Real. Positive. Change. - Judi
*Len Kravitz, PhD, CSCS, is the program coordinator of exercise science and a researcher at the University of New Mexico, Albuquerque reporting in IDEA Fitness Journal, September 2016.