Six Weeks, Six Pounds: Six Tips to Help You Shape Up for Summer
17 April 2013 - 9:09PM
Business Wire
Dreading swimsuit season? The days are getting longer and the
weather is warming up – which means you can’t hide under that heavy
winter clothing for much longer. With about six weeks to go before
the start of summer, now is the time to get started. Last minute
efforts often mean a lot of sacrifice and little payoff – but if
you start now, there’s still time to safely shed some of that extra
winter padding.
“The threat of a warmer climate and skimpier clothing sends
people into a ‘get slim quick’ frenzy,” says Samantha Clayton,
director, fitness education at global nutrition company, Herbalife.
“But trying to lose more than one or two pounds a week isn’t
advisable, or safe,” she adds.
A two-pronged approach of diet and exercise is the way to get
results. But if you haven’t worked out for a while, you’ll want to
take it slow and steady. “If you jump into a fitness routine that’s
too difficult, you’re unlikely to sustain it,” Clayton says.
The same holds true for diet. “Many people are in such a hurry
to drop weight that they cut their calories too far,” notes Susan
Bowerman, MS, RD. “Not only can they not keep up with such a strict
plan,” she adds, “they just don’t have the energy to get through
their day, not to mention trying to get through a strenuous
workout.”
Clayton and Bowerman agree that with careful attention to
‘calories in – calories out,’ most people should be able to lose
about a pound a week. Here are six of their best tips to help you
look your best when summer arrives:
- Start right away. Wishing and
daydreaming about having a perfect body in time for summer is not
going to get you any closer to your goal. So get started today. If
it’s been a while since you’ve been active, a simple walk or bike
ride is a perfect place to start.
- Prioritize the changes you want to
make. Then, tackle the easier ones first. If skipping breakfast
is your problem, make a point to start the day with a healthy,
protein-rich meal that will keep hunger away until lunch. Try some
cottage cheese or yogurt with fruit; maybe a protein shake made
with milk, protein powder and fresh fruit; or a simple egg white
omelet.
- Take it slow and steady. Jumping
into a fitness routine that is too difficult often backfires. If
you take on too much, too soon, the resulting sore muscles – or
even injury - may derail your plans. Aiming for 30 minutes of
activity a day is a great starting point.
- Have a plan. In order for your
body to change, your workout must change as you adapt to your new
increased activity. As you get fitter and your workout seems
easier, you can increase your intensity or duration to push your
body to improve.
- Resist the temptation to weigh too
often. Weight can fluctuate, so jumping on the scale every day
may not be the best indicator of your progress. Rather than
focusing on weight loss, pay attention to your other achievements –
the ease of lifting more weights, improvements in your diet, or the
inches you’re losing around your waistline.
- Keep a log to stay motivated.
Keeping track of what you eat and how much exercise you get is one
of the key components to successful weight loss. And do it every
day. Write it all down honestly, and give yourself a pat on the
back when you’re good. But don’t beat yourself up when you’re not.
Tomorrow is another day.
“The truth is, there are no short cuts,” says Clayton. “You may
not get a ‘six-pack’ in six weeks,” she notes, “but wouldn’t it
feel great to drop a few pounds and feel more fit when summer
comes?”
Bowerman is a registered dietician and paid consultant for
Herbalife.Nutrition and fitness blogs can be read at
www.discovergoodnutrition.com.
About Herbalife Ltd.
Herbalife Ltd. (NYSE:HLF) is a global nutrition company that
sells weight-management, nutrition, and personal care products
intended to support a healthy lifestyle. Herbalife products are
sold in more than 80 countries to and through a network of
independent distributors. The company supports the Herbalife Family
Foundation and its Casa Herbalife program to help bring good
nutrition to children. Herbalife's website contains information
about Herbalife, including financial and other information at
www.herbalife.com.
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