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Many of you are thinking November is just arriving.  It is too soon to plan for the Holidays.  I disagree.  We are approaching the time of year when virtually each day is an eating challenge.  I have heard that if you do something seven consecutive days, a habit will be established.

I believe that now is the time to establish a fitness routine that will see us safely through these eating challenges. For those who have already established and follow a regular monitored eating and fitness regime, I say CONGRATULATIONS!  Keep up the good work.  For the rest of us, it is time to get back to our fitness plan and/or create one.

As much as I, and many others, would like to believe you can lose weight without exercise.  It just isn’t so.  Exercise facilitates  and enhances weight loss. Weight loss from diet plans that do not include physical activity produce slower results generally and the weight tends to return when the diet plan is stopped. 

Although we do need physical activity to enhance and maintain weight loss, it does not require that we engage in excessive physical activity for extensive periods of time.  An exercise program that involves walking 30 minutes a day 4-5 times a week can produce excellent results.  In addition, there are now many workout programs that promote a seven minute strength building program three times a week that also have shown good results.

I suggest you start your fitness program now.  Begin with something you can stick with and continue it throughout the balance of the year.  This will help you avoid gaining weight now and give you a head start on any weight loss goals for the new year.

If you have not been very active, consider starting with a 15 minute walk .  As you build up your strength and endurance increase it to a 30 minute walk.  Moreover, you may want to start by walking three times a week or every other day and gradually increase  it to walking five days a week.  In addition to walking, try eating smaller portions of food.  At first you may just stay with your usual meal just eating less.  As your body adapts to this the next step might be limiting desserts or sweets to every other day.  You get the idea.  Don’t go on a diet or fast.  When they are ended the pendulum swings back and there is weight gain—frequently more than was lost.  A change in lifestyle is needed for long term maintenance of weight loss.

Therefore, let’s develop a new habit which includes regular exercise and healthy eating.

During November I will be seeking and sharing tasty and healthy recipes that will challenge our taste buds but not our fat cells. Please share any that you may have by leaving a comment.

Theresa Newell


About the Author

Theresa was diagnosed with type 2 Diabetes Fall 2009.

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