Contrary to popular belief, losing weight does not require you to haul truck tires up a hill, run a marathon or do 500 crunches a day; it simply requires a few modifications to your daily lifestyle.
Monitoring your nutritional intake and activity level can be a strategic step in identifying your problems. You can start by recording the portions and nutritional values of everything you consume for several days. You will find that all your foods contain varying levels of proteins, fats, sugars and carbohydrates. Simply cutting out/reduce your consumption of sweets, soft drinks and alcohol can make a big difference. Depending on your daily routine, you can also try adding in 20 to 30 minutes of light exercises. There are lots of great smartphone apps and other gadgets such as “Fitbits” which can help with your monitoring and goal setting.
In terms of dieting, there are a lot of variables that need to be taken into account depending on you and your body. Consult a professional about your weight-loss journey to ensure it is appropriate for you and it does not interfere with any medication regimes or major medical conditions you might have (e.g heart disease, type 2 diabetes).
To sum it up simply: clear your diet of things you know are bad for you and do activities that make you happy and active. It’s never too late try out some local dance classes!
Have a chat with our friendly dietician, physiotherapist and exercise physiologist. My Rehab Team also offers a rehabilitation/health coach, mobile podiatry, and mobile speech pathology. You can contact us on 1300MYREHABTEAM (1300 469 794) or at info@myrehabteam.com.au.
References:
Nabel EG. Diet and exercise. In: Scientific American Medicine. New York, NY: WebMD; 2010:chap 3.
• NAT (Nutrition Analysis Tool)
www.myfoodrecord.com
• US Department of Agriculture
www.choosemyplate.gov
• Academy of Nutrition and Dietetics
Univadis (2015) [Online Available at: http://www.univadis.co.uk/patient-resource-center/245/Healthy-Weight-Loss (Accessed 13th May, 2015)
Image courtesy of “Stuart Miles” @FreeDigitalPhotos.net available on: http://www.freedigitalphotos.net (Accessed 14th May, 2015)