Depending on what research you do, most studies indicate that the average weight gain is 7 pounds yearly. The average weight loss is roughly 4 to 5 pounds yearly. That’s an increase in weight of 2 to 3 pounds annually. This small increase yearly is why we look back 10 or 20 years down the road wondering what happened. Roughly 40% of the weight a person gains is in the last quarter of the year. There are a number of contributing factors: people are less active (they hibernate) in the winter, shorter days make for less time to do things, there may be children and school activities and let’s not forget that there are a few well-fed holidays in there. Whatever the reason, you can bank on the fact that there will be an increase in weight, an increase in the mid-section and a letting loose of the pants and belt in the next few months.
So what can you do to prevent yourself from becoming a part of the above mentioned statistics? Now is the time to start thinking about what and how much we will eat, not January 1st. By making a few conscious decisions now, you can minimize if not eliminate the yearly positive weight gains. For starters, never sit down to eat a big meal when you are hungry. It’s the worst thing to do. You’ll eat too much food. If you’re eating correctly, you should have regular periods throughout the day when you consume food (approximately 4-6 times daily including snacks). This will eliminate the “I’m so hungry I could eat a…” syndrome. Make your snacks healthy choices. Instead of candies and the like, how about some sort of fruit or vegetable (i.e. sliced apples, celery, etc.).
Another thing you can do is determine in your mind beforehand how much food you are going to eat. Perhaps you’ll decide to not have seconds, or you will minimize your main course selections because you’re going to have dessert. Are you counting calories or carbohydrates? Perhaps there’s a healthier way to make your dinner menu.
Last, but certainly not least, is getting involved in some sort of exercise regimen. Perhaps a brisk walk is where you start. You can do basic calisthenics (push-ups, crunches, jumping jacks and stretching) either in the morning or at night. This doesn’t take long to do and can yield some major health benefits.
The point is this: January 1st is a long way off. For some, it may be too late depending on your health and risk factors you may have for certain illnesses. So, why wait? You’ve heard the old adage: Why put off until tomorrow what you can do today?” This is so true when it comes to taking care of our health. It’s scary to think how little time and effort people put into taking care of themselves. We’ve all heard the same excuse: “I don’t have time to exercise”. What they are really saying is “My own health is not a priority right now”. That is truly sad. If you’re not taking care of yourself, then you might find yourself in a position where someone will need to take care of you. So start NOW, not January 1st. There are things you can do right now to make a difference in your health. My future blogs will give you some helpful suggestions.
Yours in Health & Fitness,
Tim Knight
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