Health And Fitness:
Getting In Shape
The Right Way
Regina DeCaro, CES, CRT, CFT, exercise specialist
Once the holidays draw to a close, many of us begin thinking about our New Year’s resolutions. Most of those resolutions involve losing weight and going on a diet, but perhaps this isn’t the best way to make a change in our lives.
“More than 30 percent of the American adult population is overweight, and we do need to focus on our health,” said Regina DeCaro, CES, CRT, CFT, exercise specialist at Clark Memorial Hospital. “But that focus needs to change to losing fat, not just weight.” Many of us jump on the scale once a day, finding out we have lost one pound or gained three. The problem with the scale is that it reveals our body’s weight including bones, muscles, fat and water.
“When we focus daily on the number of pounds we have lost or gained, we are often seeing the amount of water we are retaining or the amount of muscle we have lost due to improper nutrition and exercise,” said DeCaro.
The focus needs to be more on a combination of proper diet and regular exercise, says DeCaro.
“Individuals can’t just exercise and expect to lose weight. To achieve fat loss, you must reduce the number of calories being consumed, while increasing the exercise level.”
So what is the first step on the journey to reducing your body’s fat percentage? DeCaro encourages people to first talk with their primary care provider ensuring that there are no major health complications or risks before making changes.
The next step is to establish your goals, both short and long term. Get with a professional dietician or an exercise specialist to determine where you are currently in regards to body fat and dietary levels, and then determine where you would like to be in three months, six months and one year.
DeCaro encourages realistic goals that will motivate you instead of defeat you.
“Make eating five or more fruits and vegetables per day for two weeks a goal. It is something that is obtainable and will be beneficial in the long run.”
As far as exercise, DeCaro says that even basic walking is one way to increase your activity level. Pedometers are a great way to monitor how much you are walking in one day. Using a pedometer is simple. By clipping a battery-operated box onto your pant’s waistline, the devise will calculate the number of steps you take throughout the day.”
“The baseline goal is 10,000 steps per day,” said DeCaro. “Begin by wearing your pedometer on a typical day to evaluate your level and then gradually increase your daily steps to reach a personal goal.”
There are other ways to increase your exercise level for optimal fat loss. An exercise specialist can guide you to the proper technique and instructions for exercise.
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