Everyday Fitness

Whenever I read the postings on my weight management board, inevitably there's one from someone who has had an awakening and is desperately seeking help to reverse obesity. Here's one I received recently from offby40:

"I HAVE JUST SIGNED UP FOR THIS IN HOPES OF FINDING SUPPORT IN STARTING A NEW DIET. I HAVE TRIED MANY DIETS BUT I HAVE A PROBLEM WITH COMPLETING THE DIETS. NOW I AM GOING TO FOCUS ON CALORIE INTAKE AND EXERCISE. I AM 300 LBS AND ABOUT 5FT9 AND MY BMI IS REGISTERING AT SEVERELY OBESE. IS THERE ANYONE THAT CAN GIVE ME SOME POINTERS ON HOW TO GET STARTED, AND HOW TO KEEP IT GOING. I REALLY NEED HELP."

First, I congratulate her for taking herself on to begin the journey to achieve health and wellness. Second, I want to set the record straight for everyone. Throughout this posting, the theme seemed to be "diet"- starting one, failed diets. This is not a diet! Instead, I suggest you say "I'm going to clean up my lifestyle, get healthy and become more mentally and physically fit." This is about healthy living, and developing better lifestyle habits. When you do, you'll find it so much easier to shed excess body fat, feel energized and increase your sense of self esteem. You want to be fit to live your life to the fullest. That's why I called my most recent book Fit to Live.

I'll bet many of you are in the same place as the person who posted this on the board. OK, here's how you start out. First, remember that WebMD has so many wonderful resources throughout our lifestyle channel to help with calorie counting, fitness tips and recipe suggestions. Next, if you're going to change lifestyle habits, that means everything from mental and nutritional behaviors, to financial (is health a priority in your spending), physical activity and environmental (clutter, lack of organization, getting outdoors) components. No need to feel overwhelmed. In my book, I address the key pillars of lifestyle: Mind, Mouth, Muscle, Money and Macrocosm (the environment).

Always start with low hanging fruit- the simplest, smallest steps you can take to get the ball rolling. Before beginning any program, please consult your physician and medical team. Know what your baseline health status is and if there are any restrictions on your program. Here are tips and tools to get started:

MIND: Get a clear vision of why you want to change your lifestyle. It has to be powerful enough to get you through challenging times when you're tempted to revert to old habits. Being fit enough to play with your kids or grandkids? Healthy and attractive enough to get out there and find a partner in life or new friends? Becoming a runner, biker, hiker and hanging out with like-minded folks? Want to prevent or reverse medical conditions that plague you? Anything goes here. Sit down and really think this out. Come up with a mantra to remind you why you need to stay on track- "Sick and tired versus Fit and Fab." Say to yourself "I choose fit and fab." This is a conscious, mindful, deliberate choice. Finally, create realistic expectations. Progress, not perfection, will get you there.

MOUTH: Quality, quantity and frequency are key. Whole foods, lean proteins, and whole grains become the staple of your nutrition. Read the USDA labels on all foods to know what a true serving size is. When in doubt at restaurants, eat ½ of what's in front of you. Eat smaller meals and snacks every 3-4 hours beginning with breakfast and ending with dinner. Remember to include protein and fiber throughout the day, as that combo will curb carb cravings as well as increase your sense of fullness. Try to finish dinner no later than 8:00 - 8:30 PM and leave 2 hours without eating before you sleep.

MUSCLE: Get up and move more throughout the day. Buy a pedometer and crank out 10,000 steps (roughly 4 miles) per day walking. Work up to this goal. Be creative about finding ways to move more. At 300 pounds, you need to protect your knees so avoid any jumping, running, squats or lunges.

MONEY: Invest in a great pair of sneakers with plenty of cushion. Get socks that do the same. If you're a gym type, scope out a good deal on a membership where you can cross train on different cardio equipment (ellipticals are knee friendly and burn calories efficiently) and where you can learn to begin safe and guided weight training, stretching and core work.

MACROCOSM: Look around at your living and working spaces. Does it look like a bomb went off? How can you develop a new healthier lifestyle when you're buried under miles of piles? You need to clean up your environment and get organized. You can't take a walk if you can't find your sneakers and you can't pay for that jazzersize class if you can't locate your checkbook. Be patient, and schedule an hour here and there over time to get this done. Also, get outdoors more. Walking, biking, and hiking in nature are such wonderful, healing experiences. Do it alone, with a friend or in a group. Just do it.

Whip out a journal and keep track of your daily progress. You don't have to write the great American novel. Just monitor what counts- your baseline lifestyle elements, challenges and triumphs. You'll need your starting status: medical issues (what you want to change like blood pressure, blood sugar, any medical conditions); make a note of overall weight, body fat percentage, BMI and waist size (across the belly button); and, clothing size including jeans, pants, dress, belt.

Finally, don't forget to create a support system. This could be your mother, best friend, a mentor, or your dog. It includes keeping up with us on the WebMD weight management board for online support, as well as any helpful books or DVD's that resonate with you. You're assembling your "A" team to help you through thick and thin (ahem!).

OK, there's your foundation. Now hop to it and don't call this a diet!

Labels: clutter, exercise, fitness, healthy eating, healthy lifestyle, positive thinking, weight loss

The ongoing recession is making us all rethink how much "stuff" we really need in our lives. Not sure if you're living in a junk jungle? I'll give you a hint. If you've got miles of piles everywhere and you're tripping over it, you've got too much. So, let's use this recession as a perfect time to regroup and learn to live our lives more effectively. It's time to de-clutter and get healthier. You heard me right. Your health will improve - and so will your waistline.

I'll bet lots of you live cluttered lives. And you wonder if there's a link between clutter and weight. Well, there is. The more disorganized and cluttered your life is, the more difficult it is to shed that weight. What do I mean? When you want to steam your veggies and you can't find the steamer, you get frustrated and angry and just throw in the towel and you're on the phone ordering a pizza. Or, when you're trying to find your workout clothes and they're buried in the pile at the base of your closet, I guess you're not hitting the gym that day. See the clutter-weight connection?

Everybody needs an environment to live in that is conducive to practicing healthy living habits. You can't take a walk if you can't find your sneakers, and you can't eat well if your fridge and cabinets are filled with trash. You can't pay that gym membership or for that health magazine subscription if you can't find your checkbook.

How can you feel calm and peaceful when you're walking around with angst, shame, and guilt, and also surrounded by chaos? It's enough to make anyone head for the fridge and bury their head in a carton of Jamocha Almond Fudge. Cluttered environment, cluttered belly. Make that connection, and you'll start shedding excess body and house weight, for that matter.

Just like we've ballooned physically, so have our home environments. We're not only mindlessly eating too much food, we're binging on too much stuff. In my book Fit to Live, I reveal several stories of patients and friends who get the Mouth-Mess connection; something finally clicks in their heads that shows them that if they get rid of the clutter, their lives turn around. When I was filming the National Body Challenge for Discovery TV, I visited people's homes and tripped over clutter everywhere. Garages were scary places where that bike or weight set was buried under tons of Christmas tree lights, broken appliances and deflated basketballs.

So how do we clean our personal environment? Here are 5 principles to de-clutter your world:

Your external environment is a reflection of your internal world
Start by going out and looking at your car. What do you see? Dust and dirt; candy wrappers and crumpled soda cans on the floor? What do your friends say when they get in and take a drive with you? It's the same with your home.

Your home should support what is most precious to you
Does your home reflect what you cherish? Organize so you can enjoy what is most important to you: family, friends, gardening, or even writing that novel... whatever gives you meaning and joy. And hey, your health is the most precious of all! Organize your gym clothes, put your sneakers near the front door ready to walk in, and fill your kitchen with delicious whole foods.

Think of Carrot Cake
When you're trimming closet fat, treat it like eating carrot cake: take small slices. If you try to do the whole house at once, you'll end up with a bigger mess. Slice it off one spot at a time: your desk, that closet, the living room, the set of kitchen cabinets. Aim for small steps, and your motivation and momentum will grow.

Use the 12-Month Rule
If you haven't used it, pitch it! If you're not using it now, or will definitely not use it in the next 12 months, get rid of it! Unless it's your tax returns, or important personal documents, think about why you are keeping those stacks of papers. You can sell your stuff on e-Bay, toss them out, or best of all, give them away to people or groups in need such as the Salvation Army, or even your local library or church.

Be Consistent, Not Perfect
Alright, maybe you've de-cluttered your home, but your workspace looks like a bomb just went off. Be consistent, and remove attic weight, basement, bookshelf and car weight.