Exercise and Weight Loss

Have you been meaning to start exercising for a long time? Maybe it was a New Year’s resolution which you still have to implement; or maybe your mirror just emphatically told you to. Either ways, there’s no better time than now to get started. Regular exercise will improve your cardiovascular health, help you lose weight, build up your stamina and increase muscle mass.

Here are some tips for making exercise a lifelong habit:

• Select activities you enjoy: This is important because if you pursue something you don’t like, chances are that you’ll give it up sooner than you began. It is better to select a variety of activities to prevent boredom from setting in. Try new exercises and see what your friends are doing.
• Write your goals and achievements: Seeing your progress in writing will act as a great motivator and will boost your exercise plan.
• Find a convenient place: Find a place that is close to your home or office to workout. You’ll get fed up if you have to travel huge distances to exercise.
• Exercise with friends or a support group: Friends help to motivate each other while shedding sticky pounds.
• Log everything you do for a week: Make exercise an integral part of your routine. Look at your calender, mark the days that you are free and make an appointment with yourself to exercise.
• Reward yourself: As you keep accomplishing parts of your goal, treat yourself to a movie, a meal or a new outfit.

Remember that regular exercising is the key to feeling healthy and happy. It’s the perfect antidote to stress and believe it or not even more energising than a cup of hot chocolate.

Getting Motivated

Losing weight is all about setting goals and sticking to them. After all, you wouldn�t start a business or a project without a clear-cut idea of what you want to achieve, and how you plan to do that. Your weight loss plan deserves the same kind of attention. You need to set goals that are realistic, track your progress regularly and stay committed to your plan.

Setting goals
Setting goals is easy; setting goals that can be implemented is difficult. When you start a weight loss programme, you need to set both short-term as well as long-term goals. This is necessary as long-term goals may seem initially virtually impossible and may lead you to abandon your diet plan. For instance, trying to lose 20 kgs in four months may seem too distant, and you may get discouraged by the slow pace.

To stay motivated, you need to feel a sense of success along the way. So start by choosing small and easily unattainable goals, such as restricting eating out to once a week or trying a new exercise. Whatever goals you set, don�t be a slave to them. If your fitness schedule isn�t going according to plan, don�t fret. Take a break and try something different. Keep your goals specific, measurable, achievable and realistic and see how quickly you get to them.

Behavioural Modification
To achieve healthy eating habits, you need to revamp your behavioural patterns. Make a list of your dietary intake and identify the problem areas. It could be that you are eating too much, or are eating the wrong kind of food. Setting and reaching short-term goals, such as eating slowly or putting your spoon down in between bites, would help you achieve your long-term goals. Other behaviour modification techniques which could help you follow healthy eating habits include:

• Try not to do anything while you eat. Turn off the TV or shut that magazine before you start to eat
• Eat at the same place everyday, preferably your dining table.
• Serve yourself small portions and go back if you need more
• Learn to say no to foods that you know you should avoid.
• Stock your fridge with healthy stuff so that you eat only that
• Drink water before you start eating. This will make you full, without adding any calories. .
• Chew slowly, relax and enjoy your food. Make mealtimes a pleasurable and relaxing activity rather than a rushed affair.

Planning well ahead is one of the key factors in staying motivated. If you did not get time to cook your lunch or you forgot your lunch at home, don�t take the easy way out and order a pizza. Buy some fruit instead. By determining what you should eat will save you a whole lot of calories and fat. Also distract yourself away from unhealthy foods. Do you really need that pizza? Does it fit in with your weight loss plan? Think of other healthy options.

And always focus on small positive changes and concentrate on goals that are achievable and will keep you motivated to adhere to your diet plan.

Winning the Battle of the Bulge

Do you go on an eating spree when you are depressed or angry? You stuff yourself till you feel sick and then repent at your overindulgence. Rather than help you combat your moods, bingeing will only increase the inches and add to your weight. You need to kick the "I'm miserable, let me eat habit for good!' Loneliness, depression, anger and boredom are just some of the pressures that can drive you [to] nuts. And to chocolates, burgers and potato chips. Most chronically overweight people indulge in food because of these emotional triggers and not because they are responding to genuine hunger signals. Food is a primitive form of oral gratification and a brief phase of unhappiness can drift you to this "quickie" reward that momentarily calms and soothes edgy nerves. Do you use eating as a quick fix against upsetting problems instead of getting to the emotional roots of your unhappiness?

You are not to blame, entirely�
Most of these problems stem from incidents in early childhood. Many overweight adults had mothers who habitually criticised their appearance in childhood. "Eat or you'll get sick." Later, the same mothers told them: "You are too plump. Wear loose clothes." This form of brow beating made the growing child angry at the mother and himself, and usually resulted in overeating as a way to vent that anger.

Of course, a few of us grow up with eating disorders that require serious therapy, but most of us need just a little guidance to develop a sense of power and control over our excessive behaviour. The first step in this direction is to stop treating food as an escape route and deal with your emotions constructively.

Have you met them?
Generally, people who overeat can be classified into four categories:

1. The Overburdened Housewife
Studies have shown that the charm for chocolates (or anything sweet) grows manifolds when life becomes predictable and monotonous for the woman who stays at home, caring for her husband, children and "in-laws" (in that order).

2. The Jilted Lover
For such people, food (for thought and for stomach) is the most important factor. Among urban males, an extra bottle of whisky is considered just right to chill grating nerve-ends. For women, it is watching the idiot box and munching. Eclairs, cookies, milk chocolates, all rich in carbohydrates, are all ideal "love" substitutes.

3. The Overzealous Executive
This breed of super-workers has worked its way up the corporate ladder, and spends a typical day attending meetings or snatching extra workload that should have been delegated ["I'm a perfectionist, you know!"] after office hours. And what else? Having several hurried bites at fried pakoras, pancakes and sandwiches in between faxes or e-mails, followed by a quick dash to the bar with colleagues or alone. The competition is fierce, and one wrong step could derail a bright career.

4. The Bubbly Child
You can see him in all parks, hogging the limelight. A brightly smiling and plump child in his mother's lap, getting all her attention (and kisses). And inviting a peck from older children and neighbours. The child obviously senses he is special and knows that he can demand anything that could keep him busy. So all he needs to do is just point his chubby finger at any of the food (or ice cream) vendors around the park. Quick as a flash, his mother darts to the vendor and gets him a mouthful-disregarding the fact that her love could actually smother the kid's healthy development. Such children are wont to borrow money to have whatever food or drink attracts them. It is easy to see that such early indulgences can lead to a serious emotion-triggered consumption tendency as the child grows up.

All these four types of people have a different problem at the root of their overeating. However, they are all guilty of letting their emotions get the better of their lives. Food is not a weapon to combat emotions-it will never make up for what is lacking in your life. You are the ones who have to stand up and face the stress head on.

The Big Five Stress Triggers & How to Fight Them

• ANGER Go out to a desolate corner and scream. Yes, S-C-R-E-A-M! Or punch a pillow. Or knead a handful of dough with all the force you can muster. Count 1 to 10 and drink a glass of cold water. Treat yourself to a beauty sleep (rather than cookies) or go out and buy a new dress.
  
  
• DEPRESSION Expression is the best antidote of depression. Sounds nice? Phone a friend as soon as depression threats to whack you. Or, take out a notebook from the briefcase or shelf to pour out all your pent-up emotions. Or how about watching the fantasy world of Walt Disney characters!
  
  
• FRUSTRATION "When the going gets tough, the tough get going." A familiar quote but do you implement it? When frustration strikes, get going instead of sitting and sulking. Go out and smell the roses, play with a child and listen to his pranks.
  
  
• BOREDOM "I get bored too soon." How often have you heard that said? "Nothing holds my interest for long!" The best way to fight these bouts of ennui is by picking up something you have not done for a long time. Maybe reading comics or listening to an old songs. Variety is the spice of life, and you should have a long list of "must-dos" handy whenever boredom threatens to upset your equilibrium.
  
  
• ANXIETY "To be tense or not to be" is the question. Doctors say that anxiety is a neurosis, an apprehension of the unknown. Anxiety stems from an over-burdened mental state and an unsettled life. "Too many things to do, barely any energy to do it all, so stuff oneself with food whenever one can" sums up the lifestyle of anxiety-prone people. However, the best way to fight this condition is to relax! And there's no better way than some Yoga or meditation to soothe those frayed nerves and relax.
  
  So remember the next time you are upset and sneak into the kitchen, turn right back and engage your attention into doing something positive, that distracts you and keeps your mind off food.