Get Started Getting in Shape

Feeling good, looking fit, and leading a long and healthy life are things most of us want. Well, there’s a lot we can do to increase the chance that we’ll have them. The beneficial effects - both physical and mental - of good nutrition, physical fitness, and exercise are proven. You’re never too young, too old, or too out of shape to get started. Anyone can enjoy the benefits from regular physical activity and healthy eating habits.

Did you know that an excess of only l00 calories a day can cause a l0-pound gain in a year, and those extra calories can be burned up by a 20 to 30 minute brisk daily walk?

Since sugars add calories with few, if any nutrients, look for foods and beverages low in added sugars. Added sugars do not include naturally occurring sugars such as those found in milk and fruits. Read the ingredient lists on food and beverage packages and check to see that added sugars are not in the first few ingredients. Added sugars include: high fructose corn syrup, other syrups, sucrose, glucose, fructose, lactose, maltose, brown sugar, honey, molasses, fruit juice concentrates, and raw sugar added to food and beverage products.

Fats and oils are a major source of energy and help the body absorb some vitamins and other important nutrients. Most oils are important for proper growth, development, and maintenance of good health. However, it is wise to limit fat,
especially saturated fat, trans fat, and cholesterol, which may increase your risk of heart disease.

The food and physical activity choices you make affect your health - how you feel today, tomorrow, and in the future. Make healthier food choices more often. Be physically active - get some kind of exercise - on most days of the week.

Tips to Get You Started

Hopefully, you are now convinced that in order to successfully manage your weight you must include exercise in your daily routine. Here are some tips to get you started:

Check with your doctor first. Since you are carrying around some extra "baggage," it is wise to get your doctor's "OK" before embarking on an exercise program.

Choose activities that you think you'll enjoy. Most people will stick to their exercise program if they are having fun, even though they are working hard.

Set aside a regular exercise time. Whether this means joining an exercise class or getting up a little earlier every day, make time for this addition to your routine and don't let anything get in your way. Planning ahead will help you get around interruptions in your workout schedule, such as bad weather and vacations.

Set short term goals. Don't expect to lose 20 pounds in two weeks. It has taken awhile for you to gain the weight, it will take time to lose it. Keep a record of your progress and tell your friends and family about your achievements.

Vary your exercise program. Change exercises or invite friends to join you to make your workout more enjoyable. There is no "best" exercise - just the one that works best for you. It won't be easy, especially at the start. But as you begin to feel better, look better and enjoy a new zest for life, you will be rewarded many times over for your efforts.

Eating sensibly before exercise assures that there is enough energy to fuel your exercise. Eating after exercise will help refuel your body. We know that being well fed before exercise can improve performance, and that the post-exercise meal helps replace muscle glycogen and repair muscle tissue damage.

If you are on your way to getting rid of fat and getting in shape fast - make sure you give your body enough of the proper nutrients. Eating healthy foods means making some simple, healthy choices.

Exercise, eat right, and get rid of belly fat

Before you start any exercise or diet program you may want to visit with your doctor first. If you have a chronic health problem, such as obesity, diabetes, heart disease, or high blood pressure, ask your health care provider about what type and amount of physical activity is right for you.