Summer Weight Loss- There's Still Time to Fit into that Bathing Suit

Its not too late to start a summer weight loss program! People use so many excuses not to eat right and exercise. Well, its July, so I should have started this in April. Its too late or Ive been doing this for 2 months and Ive only lost 2 pounds. I quit.

If you set realistic expectations, you may just be able to get started and stick with it. Here are some fail-proof tips to get you on track:

∑ Set small attainable goals.
∑ Work on 2-3 goals per week.
∑ Dont think about your dream weight. Think about losing 5 pounds. Then when you accomplish that. Think about the next 5. Two more times, and youve lost 20 pounds!
∑ Dont compare yourself to others! You are unique. Come to peace with that.
∑ Eat! You have to eat to lose weight. Especially if you are over 40, cutting back too far on your calorie intake will backfire. You will lower your metabolism (bad!) and feel deprived, which will eventually lead you to overeating.
∑ Include both cardiovascular work (such as walking, jogging, swimming - activities that raise your heart rate) and weight or resistance work in your exercise plan. Cardio burns fat and calories, but you also have to build muscle to increase your metabolism.
∑ If you are not losing weight, start logging your food intake. Write down everything you eat and drink, including amounts. Measure your foods when possible. Then assess this record and make some changes. Cutting 250-500 calories a day results in 2-4 pounds weight loss per month.
∑ Learn to be patient. Unfortunately, it takes a lot less time to lose muscle than it does to gain it. Stick with your exercise goals, and make changes in your eating habits and you will see results. Weight loss is a marathon, not a sprint.

Rosanne Rust, MS, RD, LDN
Registered Dietitian
Nutrition Consulting, Writing, Lectures
Licensed Provider for Real Living Nutrition Services

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