By Tiffany Chen, NASM-CPT, YT-200
January is notorious for the creation and revisiting of New Year Resolutions. For many, these long-term goals are related to health. Some of the most common resolutions are to exercise more and lose weight. Research has long supported that exercising supports a multitude of our physical, mental/emotional and physiological functions. For example, exercising can boost our ability to concentrate, stabilize our moods and promote better sleep quality. Losing weight is only one benefit compared to the myriad of wellness factors that long-term exercise can support. This actualization is important as many can lose sight of the purpose of their weight-loss goal. Here are some ways to rethink how you pursue your weight loss goal for optimal results.
Embrace Positive Motivations: How many of you have told yourself “I am going to start working out” as a direct result of looking into the mirror and hating what you see? Or better yet- attempted to start a strict dieting regiment after stepping on the scale and grimacing? The key here is that the goal stems from negative conditioning. This in turn, creates a subconscious association with the “healthy habits” as being a punishment and how many of us enjoy being punished? Studies have proven that goals based on positive factors result in better long-term results. For example, as opposed to choosing a restrictive diet from poor self-image seek to want to fuel your body with adequate nutrients because you see it as a form of self-care. These seemingly minor tweaks in your internal dialogue will cause a cascade effect in your pursuit for wellness.
Cardio is Overrated: This may seem like blasphemy to many. But hear me out, first, cardio can be incredibly beneficial for one’s health, hence the name. I am simply stating that it is not the “end-all be-all" for obtaining your goals. If you absolutely love running by all means go for it! If you hate all forms of traditional cardio methods, please do not feel pressured to do it if it does not suit you. As a personal trainer my answer to “what is the best form of exercise” is always “what do you like to do?”. Consider some benefits of strength training: every pound of muscle you gain can burn up to an additional 96 calories versus a pound of fat daily. Closing statement: Find an exercise routine that you enjoy and do not be afraid to branch out and try strength training in addition to cardio. You may find a variety of benefits that you have not experienced before.
Avoid Fad Diets: Finding a healthy understanding and practice of general nutrition will outlive any fad or restrictive dieting. To be fair, it is possible to lose some weight with these trendy diet programs. However, the stark reality is that the most people will gain back all or more weight. These diets do not actually teach you how to eat correctly. The moment you stop utilizing these restrictive boundaries, the diet is ineffective. In addition, suddenly dramatically cutting your calorie intake, for the majority of average adults, can be disruptive to your hormonal balance and cause negative consequences to your metabolism down the road. The middle road is often the best path, strive to eat healthy most of the time but still allow yourself to eat cake on your birthday.
Surround yourself with a supportive environment: This may seem like a commonplace statement but I am referring to more than just your inner circle of close friends and family members. Your environment can also include information from media sources and/or other practices that can continue to invigorate your drive towards your goal. For example, my journey with weight lifting is full of ebbs and flows. There were some weeks where I felt very gung-ho about my workout program and some periods of time where I had to force myself to go to the gym. For many of us who seek a long-term lifestyle change, this is a reality. It is about what you do when you are feeling unmotivated or how to implement proactive practices that support you. I have learned that continuing to feed my passion by listening to fitness related podcasts, reading articles, and following social media pages that can educate me on newer practices and research studies has been instrumental. Remember, passion for the individual comes first. So, take the time to find these resources that genuinely interest you.
Tiffany Chen, is a National Academy of Sports Medicine Certified Personal Trainer and a Certified Yoga Instructor. She offers virtual wellness and in-person, one on one training at both of our clinic locations. If you are interested in scheduling a free 15-minute Wellness Consultation with Tiffany, click the button below to send her an email. If you need additional information contact our Fairfax clinic at 703-277-6611 or our Chantilly clinic at 703-844-0690.