Get active, control your weight
How do I control my weight?
If you eat junk and do no exercise you get in shape – it’s just that the shape is ‘round’. Being active and eating properly will mean you can look yourself up and down rather than side-to-side.
Being physically active is a vital part of a healthy lifestyle. It is also one of the best ways to help you lose weight and keep it off. If you are already at the right weight exercise will help you to tone up your body.
Lots of us have very good intentions and grand plans at the start of a new year. But after two weeks of being crazed gym warriors we often return to being best friends with the sofa and TV. It's better to gradually become more active in ways you find enjoyable. Take steps you can manage and that you will enjoy rather than swinging from brutal and unrealistic training regimes to periods of inactivity and feeling guilty about it.
A common mistake is to try the ridiculous and then have a disproportionate sense of ‘failure’ when the inevitable happens. Let’s be smarter than that.
Go for a run, do a brisk walk, take a swim, jump on your bike, or join an exercise class. They are all good ways to get active. Whatever you do, try to do it regularly and get into a routine that is enjoyable. Keep it at a sustainable level in terms of your ability to commit the time and energy to it.
Having a target gives you a reason to go out there and exercise when otherwise you might be tempted not to bother. Get a goal, or a few goals, and go for it!
It's not a good idea to be either underweight or overweight. Being overweight can lead to health conditions such as heart disease, high blood pressure or diabetes. Being underweight could also have negative affects your health - so don’t go to the other extreme!
If you’re worried about your weight, ask your GP or a dietitian for advice. But if you think you just need to lose a little weight, the main things to remember are:
- only eat as much food as you need, the rest will get stored – probably in the places you least want it!
- make healthy choices – it’s a good idea to choose low-fat and low-sugar varieties, eat plenty of fruit and veg and wholegrains
- get more active
- eat a variety of types of food so you get all the nutrients your body needs
Eating the healthy foods will stop you resorting to snacking on the unhealthy ones when the hunger pangs kick in. Remember healthy living and healthy eating are all about the principles that underpin your normal routine. A token piece of fruit added to a poor diet means you still have a poor diet, sorry. A ‘treat’ food as part of a healthy diet is something you can enjoy and have no reason at all to feel guilty about.
Check out our artice on being properly fuelled.
Physical activity is a good way of using up extra calories and will help you to control your weight. But being physically activity doesn’t mean you need to join a gym or hire a personal trainer to bark orders at you! Just opening your front door opens up fitness options including running, walking and cycling. The key is to incorporate sensible and sustainable levels of exercise and activity in your day-to-day life, and to incorporate them in the most convenient places. As with diet it is overall habits that count. One walk across the lounge to pick up the TV remote won’t see you shedding inches from your waistline. Similarly missing one session in a healthy lifestyle will not see your belly expanding before your eyes! Get a good routine going and then you can be flexible around it when the need arises.
Be active every day and build up the amount you do. Try to fit in as much walking as you can into your daily routine. Get off the bus a stop early or walk to the shop rather than jumping in the car. By the time you have taken account of how long it takes to park it really doesn’t take that much longer. Try to walk at a good pace. A little and often will add up.
Whenever we eat more than our body needs, we put on weight. This is because we are taking in more fuel we are burning up and the body will store this energy we don't use up – usually as fat. Even relatively small amounts of extra energy each day can lead to weight gain over time.
Crash diets aren't good for your health and they don't work in the longer term. The way to reach a healthy weight – and stay there – is to change your lifestyle gradually. Adopt a new healthier routine where you activity levels and foods intake both work to help make you healthier. Aim to lose about 0.5 to 1kg (about 1 to 2lbs) a week, until you reach a healthy weight for your height. This is a far less painful way of going about it, is far healthier and will actually work – so why on earth take the painful, unhealthy, doomed to failure crash diet option?!
Losing weight sensibly will see you able to still enjoy your food, and leave you feeling healthier and more in control of your life. You will draw more and more encouragement as you see and feel the benefits to the way you look and the way you feel.
If you would like a training schedule drawing up to meet your needs see our coaching schedule.