It's Time to Get in Shape for Summer

With these warm, sunny days, it’s time to put away those big sweaters and baggy pants and start getting in shape for summer. Here are some easy tips to help you set realistic goals for yourself - goals that are attainable and maintainable year round.

1. Slow and steady wins the race when it comes it weight loss. Studies have shown that “crash dieting” not only harms a person’s body, but also does not produce a maintainable weight loss. Individuals who want to shed pounds need to do so healthfully and gradually. One pound is equal to 3,500 calories and it is safe to lose 1-2 pounds per week. Therefore, if you can cut-out or burn just 3,500 calories per week through diet and exercise, you can achieve your weight loss goals in a safe and effective manner.
2. To lose weight, eat…and eat often! Typically, we eat three meals a day: breakfast, lunch and dinner. However, to achieve your weight-loss goals, try incorporating small snacks into your daily routine. Eating 5-6 small meals a day (or 3 larger meals with snacks in between) will help your body maintain its blood glucose level.  Skipping meals or waiting too long to eat in between meals causes your blood glucose (blood sugar) levels to drop sometimes leaving your ravenous. That feeling can cause you to over eat and set you back in your weight loss goals. Instead, keep easy, go-to snacks on hand such as a handful of almonds or an apple with natural peanut butter. The USDA website http://www.choosemyplate.gov/ is a great resource to help plan healthy meals for you and your whole family.
3. Drink…plenty of water that is! Keep yourself hydrated all day, every day; not just the days you’re working out. Not only will you feel better and be more alert throughout the day, but you’ll also be less likely to become dehydrated. Dehydration can lead to fatigue and tiredness. Sometimes, we eat when we are “bored” when really all our body needs is water. Try adding sugar-free flavorings, such as Crystal Light to your water. It adds flavor without adding calories.
4. Go digital! Many of us have smartphones that store everything from our music to our social calendar. Now, weight loss and fitness websites have mobile apps that are free to download. Websites like MyFitnessPal.com (http://www.myfitnesspal.com/) and FitDay.com (http://www.fitday.com/) offer free online food and fitness tracking journals. By having these apps on your phone, you can easily track your calories and fitness while on the go. MyFitnessPal.com also has a list of the most popular restaurants, making it easier for you to make better food choices when out to eat with friends.
5. Exercise daily! The American College of Sports Medicine, along with the American Heart Association, recommends a minimum of 30 minutes of moderate-intensity physical exercise five days a week. This includes, walking at a brisk pace, jogging, attending a group exercise class, time spent on an elliptical, or lap swimming. Along with cardio exercise, you should also complete strength and/or resistance training. While cardio exercise can be done every day of the week, its best to complete 2 to 3 sets of 10-15 repetitions of strength/resistance training every-other-day. Remember, 30 minutes is the minimum amount of cardio exercise. To achieve more goals increase your time and intensity.
6. Get your family involved! A healthy and active family equals a happy family! Take a walk in the park together, play a game of soccer or football together, swim at your local indoor pool, or put on your family’s favorite music and have a dance party! These are all fun and free ways to get your family active. Also, get you family cooking in the kitchen together by trying new, healthy recipes.

The hot summer months will be here before you know it! So don’t wait, start getting into shape for summer now. It’s never too late to establish a healthy lifestyle and meet your fitness goals.