Fitness Basics
By Karen Shortill
When I began
planning my wedding last year, I also began
planning some life changes that would help me
become as healthy and fit as I could be on my
wedding day.
I wanted
to feel good about my body and feel confident
in my sleeveless gown as I walked down the aisle.
I wanted to be able to spin and twirl on the
dance floor with my future husband without getting
winded or breathless.
I decided,
like many brides-to-be, to use my wedding date
as an initial goal for a healthy weight and
better health. Here are some tips that may help
you develop a healthy eating and exercise plan
so you can look great and feel great on your
wedding day.
What’s
a healthy weight
for you?
Your first step should be to determine your
body mass index and set a weight-loss goal that
will put you within a healthy range. Your body
mass index, or BMI, is a point value determined
by measuring the ratio of your weight and height.
A healthy
BMI is usually between 18-24 points. For example,
if you were 5’ 4” and 160 pounds,
your BMI would be 27 points. You may want to
loose roughly 25 pounds to be within a healthy
point range.
Keep
a food
journal
Once you’ve determined your weight-loss
goal (if you need one) begin to journal everything
that you eat—even little bites and nibbles;
these can add up! Don’t yet focus on cutting
calories, just try to get a sense of how much
and what kinds of foods you’re eating.
For example,
I noticed immediately that I hardly ate vegetables
or fruits and I was constantly snacking! When
you have a good picture of your eating habits,
began to do nutritional research to find out
how many calories you need to eat per day and
what kinds of foods are better than others.
One pound is equal to 3500 calories. So, to
loose two pounds a week, you would need to cut
7000 calories out of your diet per week.
Web sites
such as WebMD and the Mayo Clinic are excellent
nutritional and diet resources. In general,
try to eat low-calorie, high-fiber foods and
at least five servings of fruits and vegetables
a day. Also, drink plenty of water—at
least six glasses a day. Water keeps things
moving smoothly in your body and also helps
maintain a smooth, healthy complexion.
Build
muscle
and exercise
Many women believe the myth that if a woman
lifts weights, she’ll develop big, bulky
muscles like those of a professional body builder.
Because of this, many woman overlook the fact
that the key to weight loss and a toned body
is to build muscle.
Muscle tissue
requires more calories a day—just to stay
alive—than fat does. Therefore, if you
were to build several pounds of muscle, you
body would require more calories and your metabolism
will rise. If you’re uncomfortable lifting
weights at the gym or are not sure of proper
form, a good way to start is by using exercise
videos that focus on toning. At home, you can
stop the tape whenever you need to check your
form or modify the sequence.
You should
also do at least a half hour of cardiovascular
exercise every day. Think of all the fun things
you liked to do as a kid: did you love to run
and jump? Did you love to swim and play in the
pool? Try to envision exercise as “play”
time for yourself, instead of a chore. Don’t
bother with exercise that you don’t enjoy.
Get
support
Surround yourself with people who are supportive
of your efforts! Join an online fitness forum,
or attend meetings such as Weight Watchers.
Making a
life commitment to health won’t happen
overnight, and you may have some setbacks along
the way. However, with a positive attitude (and
your wedding quickly approaching!) you can only
succeed.
