| For those of us who lead busy lives losing | | | | piggybank,' in that every little bit counts.' |
| weight can seem difficult to achieve. Health | | | | (Meadows 2003: 18). There are many small ways |
| advisors suggest that a sensible way to lose | | | | of increasing the amount of walking in your |
| weight is to increase the amount of daily | | | | day. For example, if you have a dog, or |
| exercise. In their publication, The Step | | | | someone in your family or a friend has a dog, |
| Diet, Hill et al. suggest that over 2000 | | | | then try to find the time each day to take it |
| steps a day will significantly contribute to | | | | for a brisk half-hour walk. If you're lucky |
| a reduction in weight. (Hill et al., 2004: | | | | to live a mile or so away from work then get |
| 2). This is a useful method as it is doesn't | | | | up a bit earlier and walk instead of catching |
| cost anything and can be incorporated into | | | | the bus. Even parking a bit further away when |
| your daily routine. Diet pills and regimes | | | | you go shopping can make a difference. |
| are not advisable as they can precipitate | | | | |
| dramatic weight loss, which can cause you | | | | So this is all about what to do outside the |
| more problems - such as skin problems and | | | | home. But what about when you come back from |
| hair loss. In the worst case scenario they | | | | a day at work and you want to relax? You can |
| can cause you to gain weight - as any sudden | | | | contribute to your efforts to lose weight by |
| change in the metabolic rate can mean that | | | | the way you cook: using unsaturated vegetable |
| when you start eating normally again you pile | | | | oils, and oils such as corn, olive, or |
| back on the pounds. | | | | soyabean makes a significant difference to |
| | | | your fat intake. Snacks too can be swapped |
| If exercise alone is difficult then a | | | | for healthier, lower fat options such as |
| balanced regime of exercise and reduced | | | | sesame snaps; Ryvita, or a piece of fruit. |
| calorie intake - bearing in mind the maxim | | | | (Meadows 2003: 18). Many of us like to relax |
| 'little and often' - is a good way to | | | | with a glass of wine in front of the TV - but |
| approach losing weight. It is generally | | | | there are other more weight-loss-effective |
| believed that eating three smaller regular | | | | ways of relaxation. Try substituting your |
| meals, with morning and afternoon snacks in | | | | daily glass of wine (110 calories) or half |
| between, is the best way to lose weight. | | | | bottle (250 calories) for a session of |
| Regular eating maintains a balanced sugar | | | | meditative yoga. In this way you can reduce |
| level in the blood, preventing hunger and | | | | calorie intake, and exercise and relax all at |
| helps us to avoid overeating. This has the | | | | the same time, and it doesn't cost you a |
| effect of speeding up the metabolic rate so | | | | penny. "Yoga also offers psychological |
| your body breaks food down more quickly to | | | | benefits. As Baxter Bell, a graduate of |
| turn it into energy. "Ideally, eat something | | | | Piedmont Yoga Studio's Advanced Studies |
| small (even a piece of fruit) every 3 hours | | | | Program, says: Weight gain often brings with |
| (women) or every 5 hours (men)" (Collins, | | | | it a great deal of harsh self-judgment. |
| 2005). Another timeless way to lose weight - | | | | Through yoga, we can counteract this by |
| and one that will save you money - is to | | | | creating a safe, positive environment to |
| increase your daily intake of water. This is | | | | reconnect with our bodies and quiet the |
| important as dehydration can mean that you | | | | counterproductive messages that often arise |
| don't reap the full benefits of your efforts | | | | in our minds. ( |
| to lose weight. | | | | |
| | | | If the traditional |
| Enough water is considered to be at least two | | | | more-exercise-less-calories method doesn't |
| litres a day (Biggs, 2006). If you don't | | | | work then look into alternative ways to lose |
| drink enough then your metabolism will shut | | | | weight. There are little exercises and tips |
| down first causing your weight loss to slow | | | | that can take all of 15 minutes of your day - |
| right down; your digestion will suffer; and | | | | such as the ancient Chinese system of |
| you might experience 'fake hunger' symptoms | | | | exercise called Chi Kung. A specific series |
| (Biggs 2006) . It is important to remember | | | | of movements called the Swimming Dragon is |
| that some people lose weight more easily than | | | | renowned for its effectiveness in helping to |
| others because of their body's ability to | | | | lose weight. Through a series of simple |
| burn fat. One of the most effective ways to | | | | movements, the Swimming Dragon works to |
| burn fat is through cardio-vascular exercise | | | | stimulate the correct flow of chi, or vital |
| which increases the heart rate sufficiently - | | | | energy, through the meridians (energy |
| for example, aerobics or running. This form | | | | pathways) of the body. The exercise massages |
| of exercise is more effective than, say for | | | | all the internal organs and helps to |
| example, weight lifting or light walking, | | | | normalise hormone secretions. By practising |
| which are good muscle-toning activities | | | | the exercise for 15 minutes once or twice a |
| helping to reduce the appearance of fat. | | | | day, it is claimed that your body will begin |
| However, if you simply don't have time to go | | | | to naturally break down unwanted fatty |
| to an aerobics class or the space in your own | | | | tissue. (Alexander, J, 1996: 31) |
| home, then other forms of exercise are still | | | | |
| effective. Jon Shepherd, from Ultra-FIT | | | | Lastly, weight loss is something to be |
| magazine, explains: "You won't burn so many | | | | achieved over time: take it a step at a time |
| calories weight training, but the potential | | | | and don't expect too much. Most importantly, |
| effect it will have on your body composition | | | | losing weight should be something that fits |
| and metabolic rate are significant. Muscle is | | | | comfortably into the rest of your life and |
| the most metabolically active part of your | | | | something that you enjoy. |
| body, burning up to three times as many | | | | |
| calories as any other tissue type. Weights | | | | References |
| (and other forms of resistance training, like | | | | |
| circuits) promote the development of lean | | | | Alexander, J., 1996, 'How to lose weight in |
| muscle, boosting your fat burning potential" | | | | fifteen minutes.' The Daily Mail. December |
| Source: ( | | | | 30. |
| | | | |
| Fitness activities and calorie burning | | | | Bell, B, 2006, 'Can Yoga help me to Lose |
| | | | Weight?' Yoga Journal. Online. Available |
| Activity calories/hour Aerobics high | | | | from: ' [Accessed 14/11/06] |
| intensity 520 Rowing - slow 400 Weight | | | | |
| training 270-450 Swimming for fitness 630 | | | | Biggs, S, 2006, 'Lose Weight with Water.' |
| Treadmill running (3.8min/km) 1000 Treadmill | | | | Website For Women. Available from: ' |
| running (5.6 min/km) 750 Source: ( | | | | [Accessed 14/11/06] |
| | | | |
| The above figures are based on a 65kg | | | | Collins, A, 2005. Weight Loss Support |
| individual. If you weighed more then | | | | website. Available from: ' [Accessed 14/11 |
| additional calories will be expended, fewer | | | | 06] |
| if you weigh less. The table illustrates the | | | | |
| differences in calorie reduction between | | | | Hill, J., Peters, J.C., Jortberg, B. T., |
| various activities. It is important to find | | | | Peeke, P., 2004, The Step Diet : Count Steps, |
| the right kind of exercise to suit you. For | | | | Not Calories to Lose Weight and Keep It off |
| most people, walking is the easiest and most | | | | Forever. New York: Longman Publishing Company |
| effective form of exercise. Ann Bolger, M.D., | | | | |
| a spokeswoman for the American Heart | | | | Meadows, M., 2003, 'How to Keep Your Heart |
| Association (AHA) says, 'exercising is like | | | | Healthy.' FDA Consumer. Vol 37. Issue 6. |
| taking the pennies from under the couch | | | | |
| cushions and putting them into your | | | | Ultra-FIT Magazine. |