New Year's Resolutions: Weight Loss and Exercise

by Cecilia Mullen, R.N.C., N.P.

What is the most common New Year's resolution? Weight loss. 

The gyms are packed from January to mid March, then people start to drop off from their exercise programs. What causes this inability to persist in a program? Two things tend to sabotage most diet and exercise programs: lack of planning and motivation.

The Key to Successful Dieting

Successful dieting depends on setting clear goals, anticipating setbacks and deciding how to handle problems.

  1. Set realistic weight loss goals, and don't give up if you don't lose all the weight you want. Even a 10-pound weight loss will result in lower blood pressure, lower blood sugars, and improved overall health benefits.
  2. Try to lose 1-2 pounds per week. This means eating approximately 500 calories per day less than you presently eat.
  3. Examine your eating habits. Many people eat out of habit. Pick a designated eating spot in your home, away from the TV - and only eat here. Avoid snacking.
  4. Do not eat directly out of a box, bag, or container. Instead pour a small - moderate portion (e.g.., ½ cup of pretzels) onto a dish and put the box away. Do not go back for seconds.
  5. Expect temptation. Determine what you are going to eat ahead of time and stick to it. Don't let others undermine your determination.
  6. Expect setbacks; no one is perfect. If you give in to temptation, don't give up. Be flexible. If you make a mistake, it's not a total failure. Get back to your plan. Use the 80/20 rule: 80% of the time you stick with the plan, 20% of the time maybe you don't.
  7. Don't expect to lose weight unless you exercise. Even 20-30 minutes each day of moderate intensity exercise such as walking or biking can result in weight loss and improved health.

Find an Exercise Program that Fits.

Who should check with a doctor before starting a vigorous exercise program? Individuals can be classified into three risk groups.

  1. Apparently healthy with no complaints of chest pain or shortness of breath but have major risk factors for coronary artery disease, such as smoking or high blood pressure.
  2. Individuals at higher risk who have symptoms suggestive of cardiac or lung disease.
  3. Individuals with known cardiac, lung or other metabolic disease.

Those in category 1, apparently healthy individuals, can start moderate intensity activities such as walking without the need for exercise testing, as long as the program begins gradually and the individual is alert to unusual signs and symptoms such as chest pain, shortness of breath, or joint pain. "Start low and go slow." Men above age 40 or women above age 50 should check with a physician before beginning a vigorous exercise program, such as jogging.

Those in category 2, individuals at higher risk and have symptoms should check with a physician before starting an exercise program. After proper evaluation, these individuals can usually start and are encouraged to gradually start a moderate intensity activity.

Those in category 3, individuals with known disease, should always check with their physician before starting an exercise program.

Remember there is an exercise program to fit every individual no matter what medical conditions exist. Those who are the most sedentary have the most to gain from any exercise program. There are even exercise programs and videos available for those confined to wheelchairs.

Aerobic conditioning is the core of physical activity but exercise should also include stretching to enhance flexibility and decrease risk of injury. Warm up and cool down is also essential to avoid injury.

Pick an activity that you enjoy and have an alternate activity for inclement weather or when you need a change of pace.

Remember that exercise is a lifetime commitment. If you stop, within 2-4 weeks you've lost ½ of the benefits. Within 1-2 months, you've lost any observable benefits.

Good Luck and Have a Happy and Healthy New Year!

Cecilia Mullen is a nurse practitioner at Granite Medical Group. The information in this column is not intended to diagnose individual conditions. Readers should see their own doctors about specific problems.

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