The average person consumes about 2000 calories a day.   Walking for 15 minutes uses about 100 calories.  2000 calories may seem like a lot but it goes quickly.  A McDonald’s Big Mac hamburger has 560 calories, a glass of whole milk 160 calories, a small apple has 50 calories.  Cutting more than 500 calories from your daily 2000 isn’t recommended.  The body has a built in protection system that lowers your metabolism to conserve energy if food consumption is drastically reduced.   If you go on a 800 calories a day program within a week your body will compensate.

As you can see it takes about a week to lose a pound of fat.  The first week of your diet may result in losing more than one pound, but it’s probably just water weight.  Most diets increase the levels of fruits and vegetables which don’t contain salt, and decrease the level of prepared and processed foods which do contain a lot of salt.  Lowering the level of salt consumption results in water weight loss.

If you combine exercise with a restricted diet you can nearly double the weight loss.

Exercise has another advantage it boosts your metabolism from 10-15% for about four hours afterwards.   So walking for 45 minutes in the morning every day, combined with lowering your caloric intake, can mean you can lose two pounds a week.   If you can exercise for another 20 minutes in the afternoon you can boost your metabolism for the rest of your day and burn up another 200 calories.

An exercise program doesn’t have to mean hours in the gym lifting weights.  You can sneak in exercise almost painlessly.  Use the stairs instead of the elevator or escalator. Park at the edge of the parking lot.  Walk instead of driving.  If you have stairs where you work, change into tennis shoes and go up and down several flights on your lunch hour.  Make it a point to get up every hour and do some stretches.

Combining diet with an exercise program means you’ll not only lose weight faster, you’ll have more energy, and be healthier.

Safe equipment and safe instruction.

The equipment should be well maintained and stowed properly. Free weights, jump ropes, fitness balls and such, should all be secured and not just lying about. Instructors should be close at hand to demonstrate and monitor correct usage. First time users should be guided through the proper use of any equipment. If there are safety features, safety belts, or required harnesses to use certain equipment, they should work and their usage should be enforced by the staff. Sloppiness leads to an unsafe workout environment.

Cleanliness is a high priority

Locker rooms shouldn’t smell like, well, locker rooms. The shower area should be disinfected regularly. Used towels should be in laundry containers or out of sight. Jacuzzis and swimming pools should be at the proper temperatures and tested on a regular basis. Equipment should be wiped down after usage. The staff should encourage clients to use sanitary towelettes to wipe hand rails, bars and seats on equipment after usage. All areas should be properly ventilated, heated and cooled. Neatness counts and shows a respect for the members.

Qualified staff

Make sure the staff, trainers and instructors are qualified. Do they make the members feel comfortable during their work outs? Does the staff push members beyond their limits by encouraging them to do more sets, lift heavier weights, or go faster than is safe. Do they know the correct methods of using the equipment? Is the staff paying attention to the members using the equipment or just standing around? Is the ratio of staff to members appropriate? The lack of adequate staffing and a lax attitude can lead to accidents.

Crowd control

There is nothing worse than getting psyched up for a workout and then having to wait for the crowds ahead to finish. It’s not good for the member’s outlook and it’s not good for a body to have to stop and start because equipment isn’t available. A member shouldn’t have to rush through a set of exercises because there’s a line forming behind them. If group classes are offered there should be room for each member of the class to move freely without worrying about being kicked in the head.

Child Care

If the center offers child care services is it licensed by the state or city if required? Is the area monitored by adults? Does it maintain a satisfactory ratio of adults to children. Is the area clean? Is it well lighted and have appropriate toys?

Safety outside the building

The exterior of the building should be well lighted and so should the parking lot. Many facilities get the most usage in the early morning, when it can be dark and after work when it’s dark. If possible the reception area should have clear visibility of the parking lot in case of problems. The staff should keep an eye on the exterior spaces for signs of loitering and unwelcome visitors.

The list just keeps going on and on…

But that’s ok. I’m going to give you some ideas that will allow you to still lose weight and feel healthier while maintaining your busy lifestyle. Let’s take a look at them now.

First, try to incorporate supplements into your diet. There are many different kinds of supplements available for you to choose from, so the next time that you’re at the mall or the grocery store, take a look at what’s available and determine how they can help you to lose weight and also give you higher energy levels.

Second, eat smaller meals more frequently during the day. Ever sat down at lunch, ate too much, and then were miserable during the rest of your busy day? Avoid doing this by eating smaller, healthier meals and snack when you are hungry. This is one of the easiest ways to ignite your metabolism and keep your energy levels high so that you are able to burn fat during the day naturally.

Third, try to relax! Try to avoid any stressful situations that may arise and try to engage you. Did you know that stress is one of the leading causes of weight gain? It is and it’s easy to see why. If you are stressed, your body has many ways of coping with stress, including wanting to eat more! Ever hear of “comfort food”? That’s just one way that the body tries to cope with stress and it can suck the energy out of you fast! Instead of giving in to stress, relax, take a deep breath, cool off, and refocus on your day. By simply doing that, you’ll find that it’s easy to avoid stress and when you do, you’ll have the energy you need for what’s most important.

Fourth, drink more water! Water is a natural purifier that flushes out toxins in the kidneys and the rest of the body. By adding more water to your diet, you will allow your body work more efficiently which will affect your metabolism and give you more energy. You’ll feel healthier all day long just by doing this one thing!

I’ve just outlined four easy ways for you to lose weight or at least maintain your current weight level and feel healthy even though you may not have the time to stop at the gym and put in an hour workout. Remember, even incorporating just one of these ideas into your daily routine will keep you performing at your best all day long, guaranteed!

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Determine what your goals are for your fitness program.

Do you want to lose weight, get in shape for an athletic event, improve your chosen sport or establish a life long fitness routine?  Knowing what you want from a center will help you choose the right center.  Take a few minutes and think about your goals.

Friendly or firm — philosophy counts

Do you want a congenial atmosphere where the trainers are your friends and gently motivate you towards a fitter and firmer body?  Or do you need the no nonsense ‘let’s get going’ approach?  Or perhaps you prefer the camaraderie of your peer group pushing you to greater fitness.  The atmosphere of the center will influence your enjoyment of the program and if you enjoy the program you’ll be consistent in your attendance.

Visiting the center’s website will give you some insight into the center’s philosophy.  Better yet visit the center itself.  While you’re there take a moment and look at the members and the interaction between the members and the instructors.

Location, location, location

It’s important in real estate and it’s important for your fitness center.  Choose a center that offers what you want and what you need, but also consider its location.  If you have to travel out of your way, the odds are you won’t do it when you need it the most.  Pick a center that is either close to home or close to work.  That way you can work in your work out without spending as much time traveling to it as you spend using it.

You gotta have it

If racquet ball is your favorite sport, then your fitness center has got to have racquet ball courts. If your heart is set on circuit training then the right equipment and instructors have got to be available.  If swimming is your preferred method of getting fit, make sure your center has a lap pool.   You might think it doesn’t matter, but in the long run, it will. You will be more likely to make excuses not to go, if the center doesn’t offer what you need.

Amenities

Spa, massage, swimming pool, sauna, and Jacuzzi are all wonderful amenities but will you use them?  And will they be available when you want to use them?  While the appeal of having the day’s tensions and stress massaged away sounds wonderful, will you actually the service? Or would onsite day care be more useful to you?   Most centers have busy time periods before the work day and after work, will the amenities you want to use be too busy?  If your idea of the ideal workout includes a steam and sauna followed by a quick refreshing dip in the pool, make sure your center has them.

Show me the money

Memberships fees can range from a few dollars a visit to thousands per year. Make sure the center you choose fits within your budget.

We all know that drinking water is good for you, but can it also help you take off the pounds?  Yes if it’s ice water.  If you drink an 8 ounce glass of ice cold water, your body burns up 25 calories to get its temperature back to normal.  If you drink only 4 glasses of ice water a day, you’ll lose 12 pounds in a year.

Exercise in the morning, not at night.  There is evidence that exercise raises your metabolism about 10% for 4 to 6 hours afterwards.  If you exercise at night, a portion of the time your metabolism increases is when you’re sleeping.  That’s when you burn the least amount of energy.  Change your exercise to the morning and that 10% increase will burn off more energy.

Have a cup of soup before dinner.  Soup takes longer to eat and fills you up before you get to the main course.  Stick with the broth based soups and away from cream soups.

Where ever you drive, park your car at the far end of the parking lot.  You will be amazed at the extra walking that squeezes into your day.  Extra walking means more calories burned.  Of course stay safe, if you’re in a dark neighborhood park close to your destination and under lights.

Take the stairs if you only need to go up a few flights.

Eat a salad 15 minutes before your dinner.  It’s takes about 20 minutes for your tummy to signal your brain that it’s full and has had enough food.  If you can kick start the timer by having a nice green salad first, you’ll feel fuller faster.

When you eat out, eat half of what’s on your plate: half of the appetizer, half of the salad, half of the entrée, half of desert.  Odds are you’ll be just as satisfied and you’ll have cut the calories in half.  If you eat out once a day like most people do, you can drop a couple of pounds a week with just this one change.

If you want something to snack on, drink a glass of water.  Sometimes the urge to put something in our mouths isn’t hunger but boredom.

Exchange your potato chips, corn chips and other fried snacks for pretzels.  The fat content in pretzels is far lower than the other snacks.  And you still get the crunch.

Don’t drink fruit juice, eat the whole fruit instead.

Exchange one fatty item in your diet for a nonfat item.  For example instead of whole milk use skim milk; instead of regular mayonnaise use nonfat, instead of full fat cream cheese use non-fat.

Let me give you some tips that will help you in your life after weight loss. They’re easy and effective, so there’s no reason for you to regain that weight that you worked so hard to remove!

Tip #1 – Lose the high fat foods! I know, I know. You want to reward yourself a bit for all of the weight that you have lost, but this is one of the easiest ways to regain that weight. Stick with the foods that helped you lose weight, not the ones that didn’t.

Tip #2 – Overhaul your recipes! You don’t have to give up your favorite recipes, but you can adjust them to your new weight loss lifestyle. Anything that can be replaced with low fat ingredients should be changed to low fat. It’s that simple!

Tip #3 – Eat small, eat often! Remember, you still need to eat, but continue to eat small portions several times during the day. This helps you to not be hungry and keeps your metabolism high!

Tips #4 – Always get the scoop! Be sure to write down what you eat and when you eat it. This will help you to monitor your eating habits. Review this at least once a week to make sure that you’re still on the right track!

Tip #5 – Work your plan! Remember, you still need to exercise and you need to plan your exercise and exercise your plan!

Tip #6 – Surround yourself with success! Don’t lose contact with any people that supported you in your weight loss efforts. They can continue to be a source of encouragement in keeping that weight off!

Tip #7 – Chill out, dude! Don’t allow yourself to become stressed. Stress is one of the worst triggers of weight gain known to mankind. Stay relaxed, stay focused… stay thin!

Tip #8 – Educate to eradicate! Learn as much as you can about nutrition. The more you know, the easier it will be for you understand the effects of what you’re eating and that will help you to make the best food choices to keep your weight off.

Tip #9 – Weigh the right way – daily! Be sure to weigh yourself daily so that you’ll know if you’re gaining back the weight that you worked so hard to remove. This is the best way to know if there are any changes in your weight.

Tip #10 – Last but not least, change, change, change! You can make your weight loss efforts exciting simply by making changes to your eating habits or even your exercise routines. Change up all of your normal routines on a regular basis to shock your body into continual weight loss. It’s easy to do and, most of all, fun!

Studies have shown that walking at a brisk pace has the same benefits to your heart as jogging, with less stress to your joints.   Walkers are less prone to injuries than joggers.  A brisk pace means that you can talk while you’re walking without gasping for air.  If you can sing a tune you’re going too slow.  You should be able to keep up the pace for 30 to 60 minutes without a lot of stress.

If your goal is to lose a pound a week you have to either increase your exercise to burn up 3500 calories or decrease your food intake by 3500 calories. On a daily basis that means a change of 500 calories.  Walking a mile takes the average person 15 minutes and burns up 100 calories.  So you’d have to walk about five miles a day, or spend an hour and fifteen minutes walking to lose a pound a week.

You don’t need a lot of expensive equipment to start walking.   A good pair of walking shoes is essential, but other than you don’t need much of anything else.  Wear loose clothing of natural fibers, so if you sweat, the moisture will be wicked away from your body and evaporate.  Wear sun block and a hat.

You can walk at any time of day (or night for that matter).  Some people prefer the morning because it gives them a boost of energy for the day.  Others prefer at the end of the day so they can unwind.

Start your walking program with a 15 minute walk for a few days in a row.  Then gradually increase the time by five minutes. By the end of two weeks you should be up to 30 to 45 minutes a day.  You’re burning 200 to 350 calories without any changes in your diet.  After six months you’ll have lost from 12 – 20 pounds.  If you want to accelerate the weight loss, walk faster, cover more ground in the same amount of time.

If you decrease the amount of food you eat by 200 calories a day you double the weight loss. 200 calories isn’t really that much of a sacrifice.  For example regular salad dressing has about 100 calories per tablespoon; a serving size is two tablespoons, so substituting nonfat salad dressing would save 200 calories.  A 3.5 inch bagel with two tablespoons of cream cheese is about 400 calories.  Eat half of the bagel instead of the whole one, and you’ve saved your 200 calories.  A glass of whole milk is 150 calories, skim milk is 90, if you drink 3 glasses of milk a day you save 180 calories by switching to skim.

There you have it:  an easy way to lose weight, increase your fitness level and strengthen your cardiovascular system and all you did was take a walk.

The first thing you need to do is actually determine if you need to lose weight. Oh, I know, you’re not a size three. Well, maybe you’re not supposed to be a size three. After all, each of us have different heights and bone structures. Those two things play a great role in determining just how much we should weigh. For example, somebody who is five foot seven with a small frame, or bone structure, should not weigh as much as somebody who is five foot five with a large frame, or bone structure. News flash, bones are heavy. So you have to take that into consideration.

So, how DO you determine whether or not you should lose weight? Well, the good news about figuring this out is that modern science has done all this work for you. There are charts for every size frame and height imaginable in order to determine your correct body weight. And the beauty of these charts is that you can find them easily online. There are a number of sites on the Internet that have very complex programs developed to return your ideal weight. All you need to do is pop in your height and frame type and you’re in business. Some charts also include age as well since out metabolisms do slow down as we get older.

After we have determined what our ideal weight is supposed to be, we then have to find out what our current weight is. Don’t rely on your bathroom scale, sorry to say. Regardless of what they say, they’re not guaranteed to be accurate. Go to your doctor and find out what your actual weight is. His scale is going to be a lot more accurate than the one you picked up at Sears.

After you’ve determined what you’re actual weight is, you simply take your actual weight and subtract your idea weight from it. This will tell you how many pounds overweight you are to the pound and as accurately as possible. Why is this so important? Because losing weight properly has to be done systematically and with great regulation if it’s going to be done right.

In the next article of this series, we’re going to discuss some of the reasons why people are overweight. By understanding these few things and making changes in these areas, you may actually start to lose weight even before you begin your diet.