Plan for a Healthy Success in 2010!

By Teresa Nisivoccia

Does the holiday season tend to stick to you?  I mean really stick to you, perhaps in the form of a few extra pounds? 

If so, you’re not alone.  Over 60% of the U.S. population is overweight and more than one third are considered ‘clinically obese’.  Being part of this group not only means increased risk for cardiovascular disease, diabetes, high blood pressure and all sorts of other sicknesses, it also means increased health costs and puts more stress on our already stressed health care system. We hear so often about ‘New Years Resolutions’, but how often do you hear people discussing how their resolutions turned out from last year? – Hardly ever!

That’s because only about 10% of people who set resolutions actually stick to them throughout the year.  Of the 90% that give up, the majority have quit by February 1! 

The top 3 resolutions for Americans are 1) Lose weight 2) Get fit or 3) Quit Smoking.  No matter your resolution, there are several ways to prepare for it BEFORE January 1

The good news?  It is never too late.  The 2009 Holiday Season is over – NOW is the time to think about a healthier you!

The first step is to determine how you arrived at your present state.  Much of the problem is our sedentary lifestyles.  In the US, we rely on our feet way too little.  We sit in offices or in cars or in our homes, all the time we don’t move, lift, pull, run or walk nearly enough.  Match that against how we eat, which is, well, terrible, and it is no wonder so many of us are overweight. 

Often, poor eating habits are the result of eating in response to emotions.  Emotions can trigger unhealthy eating patterns.

Here are a few common examples of how emotions affect eating:

• Stress Eating

• Comfort Eating

• Social Eating  (when family or friends or associates, or anybody is there, we eat)

• Self Defense Eating  (if I’m fat, people will leave me alone)

• Poor Self Concept Eating (self fulfilling prophecy, “I look bad” so may as well eat more)

• Deprivation Eating (traditional dieting by skipping meals then gorging once a day

So what can be done to remedy an ‘emotional eater’? 

Removing yourself from this problem is no different than distancing from any other compulsion.  Once you realize you have a problem, it is much easier to take steps to get better.  Locate a professional that will help you with your nutrition and exercise plan.
DON’T WAIT.  Our bodies are always changing, but we get to choose if those changes are improvements or not. Your road to a healthy weight and well-being can begin today.

Set Goals for today and throughout 2010
Never give up on your resolution a month before you start it!  Now is the time to prepare.  If your plan is to lose 30 pounds and get healthy starting Jan 1 – you’re already in the wrong mindset.  Make a conscious effort to start eating right and training immediately.  If you are used to at least a little discipline now, your resolution will be easier to stick to once you go ‘all in’ on Jan 1. 

Schedule calorie burning time throughout the year; park further away from your shopping destination, take the stairs instead of the escalator.  Burning extra calories is great in a gym and perhaps the most effective option, but it’s not the only option.

Small and Frequent
’Small and frequent’ is an important rule of thumb – especially for proper eating and exercise. Any amount of aerobic activity increases metabolism while exercising, but moderate to intense exercise can keep your metabolism elevated for 2 to 10 hours after you've finished your walking, biking, or swimming session.

In addition, any muscle you’ve built during the year can also help you burn off those inevitable extra holiday calories.  Those who are already involved in a solid fitness and weight training regimen will stave off the pounds most effectively. 

To get your body out of ‘starvation mode’, start eating frequent, small, healthy meals.  Social conventions have led us to believe that 3 large meals a day are sufficient to maintain a health body – and most don’t even hit that mark.  Often, we tend to miss a meal or two throughout the day and think nothing of it.  If this sounds like you – your body thinks it’s starving!  To increase and maintain a higher metabolism, take time for eating – snacks aren’t necessarily a bad thing if they’re small portions and healthy.  

Welcome to the end of ‘Resolutions’.  This time next year you should be well in the groove of better fitness.  Take advantage of any time off from work – start your fitness regimen today, and be ready to commit ‘all out’.  Your body will love you for it!

Teresa Nisivoccia is the owner of Fitness Together in Clearwater, FL.   She grew up competing in sports, cheerleading and coaching gymnastics in Oklahoma, where she earned a degree in Physical Education at the University of Oklahoma in 1986. She is certified CPR/AED and is an ISSA Certified Personal Trainer. Teresa started her 23 year career as a Personal Trainer in Miami managing health clubs and spas and moved  to the Tampa area in 2005. She joined the Fitness Together team to “continue helping people change their lives for the better.”

About the Author
For more information, call 727.726.5600, email: teresanisivoccia@fitnesstogether.com or visit www.FTCLEARWATER.com.