Getting Back to a Healthier & Slimmer You

Getting Back to a Healthier & Slimmer You

Yo-Yo Dieting, as you all know, leads to weight loss and regaining it as soon as you return to regular eating. It’s a dead-end without an outlet if you let it. To achieve real, lasting weight loss, it’s important to make lifestyle changes for good that incorporate exercise and diet.

Avoid yo-yo dieting at all costs because it can be harmful to health, leading to increased body fat, fatty liver, and depression.[1]   Put a stop to negative impulses by recognizing the triggers and exchanging them with positive behaviors. 

Dietary Changes

So, in this process, you’ve lost weight and then gained it back either through a lack of continued exercise or perhaps some adverse nutritional changes. To go back and shed the weight off again, you will need to commit to the original process that melted away the fat in the first place. Start with slowly making dietary changes. Cutting portion size and sugar are two of the leading ways to do this. [2]

Exercise

Next, move on to exercise. Perhaps a recumbent bike will help get you going. It’s easier on the back, and you can set a stationary model up in the home and watch TV while exercising. Standard exercise bikes take up less room and will accomplish the same task but will put a little more pressure on the back.[3] Utilizing an upright stationary bike with arm pull bands will also add a good workout for the arms. These are great alternatives to the great outdoors when you are battling mosquitos in summer or cold, rainy weather during other times of the year. There is also the advantage of being able to catch up on your favorite shows while you work hard to take the weight off. Plus, it makes the time fly.

One other item worthy of adding to your workout regimen helps the legs and firms the butt muscles. It is a gadget placed between the legs, and you use your thigh muscles to close the device and allow it to open again slowly. Do this while performing kegel exercises, and you’ve killed two birds with one stone! I know its odd sounding, but honestly, once you’ve tried it, you’ll be hooked!

Stretch bands that allow you to stand on the center while utilizing the handles to perform various workouts are another exercise you can do in the house that will help with weight loss.[4] Standard exercise bikes are excellent in most cases, but again if you have back difficulties, try a recumbent bike, increasing the time slowly until you gain more confidence and can sustain a half-hour ride. Do the half-hour ride for several weeks and then gradually increase the time again, a little at a time. You can also change the terrain settings on your bike if it has this option and start riding uphill.  Doing this will increase the intensity a bit and make your work out a little more difficult over time.

Passive Exercise

Remember this when you are trying to lose weight, moving is better than not moving. Try to increase your movement in any way possible. If you go to the store shopping, park further away from the store. On days when you don’t feel like using the recumbent bank, spend a little extra time walking through the stores. Get a pedometer to track your steps and see how far you usually walk during the day. Note this as your baseline. Work to increase the number of steps and distance over time. Passive exercises, such as walking through a store or parking further away, are just the tip of the iceberg. Movement, portion control, and subtle changes to the diet are critical factors in sustained weight loss.[5]

For a discussion on diet as relates to weight loss, look at Weight Loss Maintenance: A Review of Dietary Related Strategies that offers some tips and tricks to help you along the way. 

References

  1. “Deep body composition phenotyping during weight cycling: relevance to metabolic efficiency and metabolic risk.” Accessed February 26, 2020. https://doi.org/10.1111/obr.12254.
  2. Smith, M., Segal, J., & Robinson, L. (2020). How to Lose Weight and Keep It Off. Retrieved 26 February 2020, from https://www.helpguide.org/articles/diets/how-to-lose-weight-and-keep-it-off.htm
  3. Cronkleton, E. (2020). Stationary Bike Workout Benefits and Exercise Plans. Retrieved 27 February 2020, from https://www.healthline.com/health/fitness-exercise/stationary-bike-workout
  4. 20 Resistance Band Exercises To Strengthen Your Entire Body by Amy Winderl – https://www.self.com/gallery/resistance-band-exercises
  5. How Much Should I Walk To Lose Weight? by Wendy Bumgardner – https://www.verywellfit.com/how-long-should-you-walk-to-lose-weight-3432706