I Don't Have Time to Exercise

I cannot tell you how much I hate to hear this from people as this has to be the most overused excuse for not exercising.  Lose the preconceived notion that large chunks of time have to be allocated for exercise. Exercising moderately for just 10 minutes three to four times per week will offer health benefits. Remember that these benefits are cumulative.

Get creative in carving out a few minutes of exercise time. For instance, DVR a favorite show and fast forward through commercials in order to create that 10 minutes that "does not exist" or, watch a recorded show and exercise through every commercial break.  Make it happen.

Some new research that indicates that there may be some benefits to taking a traditional 60-minute workout and breaking it up into two separate workout sessions of 30 minutes. The possible benefit in doing so is that after exercise our bodies enjoy a metabolic boost for a window of time. More research is required, but there is indication that through utilization of two, smaller workouts, we are lengthening that period of increased metabolism. Yes, less may actually be more...and ANYTHING is better than nothing.

Unexpected benefits to exercising moderately might be a higher level of functional fitness. This means that an elderly person might have more energy and endurance to go about their daily routines and therefore maintain more independent living. It may also mean that a working professional can do their job better through ease of movement and increased efficiency. Most people take functional fitness for granted until they do not have it anymore, and losing functional fitness only leads to a more sedentary lifestyle. Get yourself moving and know that every active minute counts.

People don't fail diets, diets fail people

The adage "People don't fail diets, diets fail people." is very true.  Most people have been trying to lose the same ten pounds for the past ten years.  One of the biggest reasons for repeat diet failure is due to trying to lose too much weight too quickly. One should not exceed 1 - 1.5 lbs. of weight loss per week.  This is the maximum amount of weight loss that can be sustained long term.  Realistically, it is all about a baby steps approach.  Baby steps include a modest caloric reduction as well as a modest increase in physical activity.  Starting off small is key in building success with small goals.  Achieved, small goals always add up to bigger ones.  Although most dieters want pounds to fall off overnight, the truth is that their weight gain didn't happen overnight, and so a slow, sensible approach must be taken with focus on long term success.  Within every overly aggressive failed diet attempt, lies a vicious cycle doomed to repeat itself.  Very low calorie diets (VLCDs) that promote aggressive weight loss nearly always means a loss of muscle mass, where once caloric intake is again increased, then any weight lost returns, plus more.  Loss of lean muscle mass means a slower metabolism and this is the driving force behind yo-yo dieting syndrome.  It is extremely hard to "reframe" a life-long dieter's perspective on attempting weight loss. I strongly encourage my clients to embrace weight loss as a lifestyle change.  The only lifestyle changes that work, are ones that can be kept up with for the long haul. A true lifestyle change should eventually become almost brainless and automatic.  Anyone attempting weight loss that feels starved, deprived, burnt out on exercise or that they are simply trying too hard is likely taking a misguided approach. Dieters please stop the cycle of self-abuse, and mental anguish over perceived failures.  There really is a better way to living if you are willing to try something different.