This is another in a series of articles intended to expose our readers to pertinent information regarding their fitness efforts. It is produced mainly on the basis of research done by Rodriguez “Rodja” Constantine, owner of REPTS (Registered Exercise Professionals & Therapists). Rodja has over 20 years experience in the field.
Secrets of Successful Dieters: Part 1
Secret 1: Control Portions
Less than 20 years ago, a standard cup of coffee with whole milk and sugar measured in at 8 ounces and 45 calories. Today, many java junkies have replaced that cup with a 16-ounce Grande Mocha Frappuccino, which weighs in at a whopping 380 calories. To burn all those extra calories, your client would have to walk for at least one hour. Successful weight “losers” control their food portions. In fact, research suggests portion control is the greatest predictor of successful weight loss. That is, successful dieters control portions by learning to read nutrition labels; carefully measure out servings; eat only a single helping; use smaller serving dishes; and resist the urge to clean their plates.”
Secret 2: Be Mindful When Eating
Many people turn to food when they are bored or stressed out. Successful dieters eat when they’re hungry and stop when they’re full. That means paying attention to everything they eatLearn jto ask yourself why are heading to the fridge or pantry. Are you really motivated by hunger, or are you really just bored, stressed, sad, tired and maybe even full from your last meal or snack! Emotional eating can wreak havoc on a well-planned weight management program.
Secret 3: Exercise Regularly
Fitness is key in losing weight and keeping those pounds off. More than 94% of participants who succeeded in their goals in the National Weight Control Registry increased their rate of physical activity (NWCR 2007). In fact, many who lost weight reported walking for at least 1 hour per day. And for those who kept the weight off, exercise was also crucial. This was evident because the registry participants who dropped out of fitness programs ended putting the pounds back on (NWCR 2007). Remember, as people lose weight, a proportion of each pound comes from muscle; that, in turn , slows down the metabolism and makes it difficult to keep the weight off. Although walking and other cardiovascular exercise is important for burning calories, be sure to employ a resistance training programme to help preserve lean tissue and keep up the metabolic rate.
4: Check the Scale
While it is not advisable to become obsessive about weight to the nearest 0.01 pound, people who maintain their weight loss do so by keeping periodic tabs on the scale, weighing themselves at least once per week. This way they are able to identify small weight increases in time to take appropriate corrective action (NWCR 2007).
Secret 5: Eat Breakfast
More than 75% of the NWCR participants ate breakfast daily; only 4% never do. And research suggests that breakfast eaters weigh less and suffer from fewer chronic diseases than people who skip breakfast.
Secret 6: Monitor Intake
One of the strongest predictors of success, as well as maintaining lifestyle change is monitoring dietary intake. While it can be tedious to keep a daily food log, research has shown that this practice is a highly effective and proven strategy.
Continued…. See Part II
Rodriguez”Rodja” Constantine is a Certified Personal Trainer, Fitness Consultant and owner of REPTS ( Registered Exercise Professionals & Therapists), a Personal Wellness studio located in Rodney Bay opposite to the North bound Rodney Bay bus stop by RJ Clarke. Rodja has over 20 years fitness experience and through REPTS offers all inclusive upgradeable wellness packages (Personal and small Group Training, Body Analysis, Nutrition Counselling and Planning, NutriCare, FREE Gym Membership and Massage Therapy and Discount Spa Services, etc.) for one affordable monthly fee. Rodja also designs long term fitness plans and short term workout routines for use at home, your current gym, or when travelling. We invite you to visit REPTS for a free consultation and a tailored programme that will best help you achieve your fitness goal. You may call at anytime at 758-722-3763 during business hours (4:30a.m. – 10:00p.m.) to schedule an appointment.