Simple steps to kick off your weight loss plans – a visit to the doctor, adding time for exercise and eliminating calories

Simple steps to kick off your weight loss plans – a visit to the doctor, adding time for exercise and eliminating calories

Denver : CO : USA | Jul 10, 2012 at 10:17 AM PDT
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You are on your way toward achieving your weight loss and health improvement goals! Do you feel better? Do you notice that you are moving better? It is not a dramatic change yet, but you are definitely on your way.

Be sure you have read the first three articles in this series:

Simple steps to kick off your weight loss plans- Getting started-

Simple steps to kick off your weight loss plans - Simple changes to your daily routine-

Simple steps to kick off your weight loss plans - Fluid intake, calorie counting and exercise-

A Visit to the Doctor

It is time to schedule a visit with your doctor. You will need a general health checkup. You have already written down two questions: 1- How much should my daily fluid intake be? 2- How many calories should I take in daily?

You will also need to ask your doctor the following questions:

  1. Do I have any restrictions for exercise? If so, get specific information and write it down. For example, your doctor may not want you walking for longer than 15 minutes or he might give you specific heart rate targets. Any recommendations need to be written down so these can be incorporated to your physical fitness plan. Be sure to spell out what you have done to this point so your doctor realizes you are taking baby steps toward improving your health. Follow any recommendations.
  2. Does your doctor have any other specific recommendations? For example, you may have an old knee injury and your doctor wants you to begin doing a specific stretching exercise to strengthen muscles that have weakened. She may want you to decrease salt intake. The recommendations will vary depending on your specific health issues and concerns.

And here is the big question:

  1. Before I begin rigorous exercise, do I need to schedule a physical? This is extremely important. You will be taking things slowly, but as your body continues to gain strength and mobility you will be ready to start exercising regularly very soon. If your doctor wants you to get a physical before you start an exercise routine, you will want to go ahead and schedule it now.

Adding Time for Exercise

You have been doing a great job with enhancing your daily routing and turning daily activities into strengthening exercises. Now it is time to find a way to schedule your first walking time. You will need to walk for 5-10 minutes daily. You can do it early, mid-day or in the evening. The important thing here is simply that you do it consistently and all at one time. A really simple suggestion would be to park your car five minutes from home. After your park, get out of the car, walk home and walk back to the car. Another option is to go to the grocery store and simply walk around the outside aisle for 5-10 minutes. Take note that the fruits/vegetables, milk and whole foods are located around the perimeter of the store. You are less likely to see foods that make you want to snack if you stick to the outer edge. Sound silly? Maybe it does. But you are working toward your ultimate goal and you have to fit it in wherever you can. Another objective with this plan is to find ways to get healthy without having to spend a lot of money.

You will want to increase this time according to your doctor’s recommendation and work toward 30 minutes per day. You can walk inside or outside. The important factor is simply to walk and walk every day. You will begin to notice that it becomes easier and easier. As it becomes easier, simply add a minute or two to your walking time. Congratulations! You are on your way to a healthier and more energetic you!

Eliminating More Calories

Now it is time to really take a look at what you are eating. Start cutting back your portion sizes. It doesn’t have to be extreme, but it all adds up. Also strive toward eating five to six times per day instead of three. Be sure these meals are smaller than the original three standard meals you started eating.

Start looking at everything you eat during each meal. Are the foods you are eating healthy? Are there places you can start substitution healthy foods for unhealthy foods? Remember that burger and fries? You eliminated eating half the fries and added all the vegetables that were available. Now, try to see if the restaurant offers other choices aside from fries. They may offer fruit options. It will be a challenge at first. Maybe do it every other time instead of all at once. But see what options are at your disposal. You can also take off the top bun, cut your burger in half and fold it over. You are still getting all of the protein and micronutrient-containing vegetables; you are just cutting out a huge chunk of unnecessary carbohydrates.

Moving Forward

In the next article, we will discuss nutritional content in the foods you are eating.


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Time for a visit to the doctor
Amee Ellsworth is based in Bennett, Colorado, United States of America, and is an Anchor on Allvoices.
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