Personal Fitness Professional - March 2008 - (Page 14) This stands to reason, since weight lost and maintained boils down to “calories in and calories out.” The more active a maintainer is, the more likely he or she is going to burn more calories to offset intake. 8 PHYSICALLY ACTIVE LIFESTYLE — to lose the weight. It was not your spouse, your parent or even the doctor. It was you. You were motivated to lose the weight. You didn’t lose the weight because someone else wanted you to. 16 MEETING PUBLIC HEALTH RECOMMENDATIONS REGARDING PHYSICAL ACTIVITY — The most current I’ve seen (from the American Heart Association and from the American College of Sports Medicine) is five days per week of moderate — or three days per week of vigorous — aerobic exercise and two days per week of resistance training. This stands to reason: you’re moving, so you’re burning calories and probably not eating. MONITORED INTAKE OF FOOD — Yes, in one form or another, you are monitoring your eating. You’re counting 13 9 EATING BREAKFAST — Eating breakfast “revs up” our metabolism, SOCIAL SUPPORT — Those who helped you in your weight loss continue to support you in your maintenance efforts (and kick you in the rear, when necessary). lessens the possibility we’ll snack mid-morning and/or gorge at lunch, and it gives us energy to keep active during the morning hours. 10 REGULAR MEAL RHYTHM — This is a fancy way of saying that eating three because you are genetically wired to handle stress, or you’ve learned the tools to do so (or, less likely, your life is stress-free), you’re more apt to keep the weight off. More on this under the “BALDS” memory device paragraph. 14 ABILITY TO HANDLE STRESS — Either 17 square meals a day is more likely to keep us from being famished and, as a result, overeat when we do sit down to eat after a missed meal or two. calories or servings, measuring portion sizes, eating commercially prepared meals (with certain calories), measuring a food’s glycemic load or calculating a food’s energy density. This is probably how you lost the weight, so don’t quit now! 11 CONTROL OF OVEREATING — This is another way to say “eating mindfully” and without distraction, and it’s another way to say being “tuned in” to one’s satiety, or fullness. If one is tuned in to each bite, it is less likely that one will overeat. is related, of course, to the television paragraph above, but by “screen” here we mean not just the television screen, but computer screens, movie screens, portable phone screens, video game screens and other high-tech devices unknown to me. It’s the same logic, though: When you’re in front of the screen, you are probably not moving, and you may be eating mindlessly. 15 LOW DAILY SCREEN TIME — This 18 MONITORED INTAKE OF FAT — In addition to counting calories, you’re 12 INTERNAL MOTIVATION TO LOSE WEIGHT — Yes, it was you who decided also keeping track of your fat intake. Why? Because you remember that, gram-for-gram, fat has more than twice as many calories as carbohydrates or proteins. 14 MARCH2008 · WWW.FIT-PRO.COM http://www.acefitness.org/ACELive http://www.acefitness.org/ACELive http://WWW.FIT-PRO.COM
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