Monthly Archives: June 2016

Get Moving on Diet and Exercise!

 

get movingPeople, the sun is shining, the birds are chirping, and the squirrels are having fun playing, “Tag - You’re It!”  (At least I think that is what they are doing.) So why then are you inside sitting on the couch? Watching T.V? Come on — our spring and summer season is so short for us Michiganians you need to seize the season and take full advantage of it.

I know, it’s easy to get in a rut though isn’t it? You work all day, come home and just want to veg on the couch. But if you find that you are sedentary for most of the day and you know you should be exercising I am here to encourage you to get up and out and get moving. That’s right, get moving! If you are someone who hates to exercise, now, is the perfect time to at least be more active. Try to change it up and enjoy new outdoor activities. There is SO much to do out there. Besides, if you work inside all day wouldn’t it be more fun to go for a walk outside than back inside on a treadmill?

Think about where Michigan is located. You know, Michigan is surrounded by the five Great Lakes and for us who live in West Michigan we are only minutes away from the beautiful Lake Michigan shore. If you don’t like to swim, go for a walk along the waters edge. Or, go to the park and play Frisbee Golf or take up gardening. Just find something you enjoy outside and then—well, enjoy it!

Remember, changing your exercise routine is good for your body and increases the calories you burn. Because your body and muscles are working harder it challenges your muscles and increases your metabolism.

Now with that being said, I must bring to your attention though that if you are looking to lose weight you can’t do it with exercise alone. You still have to be mindful of what you eat. There’s a reason that the phrase “diet and exercise” seem to always go together. While many people might try to do one without the other it is just simple math that if you are not burning off more than what you consume you will not lose weight. And that is especially true if you need to lose more than just a pound or two. You might be best friends with your treadmill but if you eat more calories than you walk off, basically what you end up doing is just taking your extra pounds you carry for a daily walk.

Now don’t get me wrong. Exercising does help you increase the calories your body is burning, but, It’s often not nearly enough compared to the calories you’re consuming. So if you are willing to cut back on food and exercise you will see a much better result faster. And just to be clear, I’m not necessarily saying to eat less food but to be mindful of what kind of food you are consuming. However, if you know that you do overeat then it’s a given that you need to eat less.

Studies looking at different weight loss methods such as diet-only, exercise-only, and a combination of both have concluded that programs based on physical activity alone are less effective than combined BWMPs (behavioral weight management programs) in both the short and long term.

Maybe there are behaviors that you have regarding eating that you don’t even realize you have. For some, it started in childhood whether it was being told to always finish your plate even if you were full or were punished or rewarded by food. For others, food has become a way of dealing with stress or a way of comforting themselves in bad times.

If you can accept that your habits or behaviors have contributed to your weight gain, then you can realize that it is more than just a matter of reducing calories to lose weight. To make a permanent change you must change those behaviors that caused the problem in the first place.

That is where Behavior Modification Therapy which has been shown to be very successful can be helpful to reduce or eliminate behaviors and habits that are destructive, unhealthy, or undesirable and learning more appropriate behaviors. Just because there is a saying, “You can’t teach an old dog new tricks” doesn’t mean that it is true. And just because you might have learned a defective approach to diet and exercise somewhere along the way does not mean that you can’t unlearn those behaviors and replace them with a new and healthy way of thinking.

So, enjoy your summer and all of your new outdoor activities. And if you decide to be more active by traveling our beautiful state and hiking, walking, swimming or whatever, just be mindful of the goodies you might find along the way. You know, like Coney dogs, ice cream at Captain Sundae’s, Mackinac Island fudge (no, I did not just say that. Okay, just a little piece!) Who knows, by the time the cold and snowy weather comes back around you just might be in better shape to go cross county skiing or tobogganing with the kids… OKAY! Maybe I shouldn’t have brought that up now? Summer people, yes, let’s focus on summer!

Weight management involves adopting a healthy lifestyle that includes a knowledge of nutrition and exercise, a positive attitude and the right kind of motivation. If you would like to explore the idea of Behavior Modification Therapy and how it could help you with your eating and exercise habits please give me a call at (616) 516-1570 or click on the “Contact” tab at the upper righthand corner of your screen. I look forward to meeting with you!