How To Get Back In Shape
Health Risks Start To
Healthier Food Conquer the
Mental Measurements to Track
The benefits of beginning an exercise program when you are obese are
substantial. Even moderate levels of exercise
can give you amazing results.
Just about any health related problem you have can be improved
with slow and deliberate steps to get back in shape.
Below are some of the benefits you will see as you
start your program to get back in shape:
- Lower your blood pressure
- Reduce weight and burn calories
- Prevent metabolic syndrome and diabetes
- Lower your risk of stroke and heart
- Lower your risk of cancer
- Reduce pain and stress
- Improve Balance
- Improve your circulation
- Improve your cholesterol, glucose and insulin levels
with as little as a 5% to 10% weight
What is the Definition of
The definition of obesity is based on your body mass index
(BMI) which compares your waist to your height. The following table classifies the degree
of obesity based on your BMI. The higher your BMI, the more significant your level of
obesity and the more you need to work with your doctor to get serious about getting back
|Definition of Obesity:
|| BMI (Body Mass
Index) over 30
Waist Measurement over 40" for men,
35" for women
|Classes of Obesity:
| BMI from 30 to 34.9
| BMI from 35 to 39.9
| BMI over 40
See our section on BMI to learn how to calculate your BMI and learn about the limitations of
the BMI. Your ultimate goal is a BMI between 18.5 to
but there are many smaller goals to achieve
along the path.
Obesity - Weight carried around your middle
is harder on your health than weight carried on other parts of your body.
According to the National Institute of
Health (NIH), Weight-control
Information Network (WIN), waist measurements identify central obesity with the following
Associated with Obesity
Your risk for
diseases such as diabetes, hypertension and cardiovascular
disease, cancer, osteoarthritis, liver disease, reproductive problems, metabolic syndrome and sleep apnea
increases as your BMI increases. See what the Surgeon General has to say about the consequences of obesity.
How do You Start an Exercise
Obesity adds some challenges to starting an exercise program and
requires that you work closely with your healthcare practitioners. Joint and skin problems must be
recognized and dealt with to assure that you are able to succeed.
A well rounded exercise program will include:
some form of aerobic or cardio-vascular exercise such as walking,
cycling, rowing, swimming or walking in water
resistance training to increase your muscle strength and calorie
flexibility exercises and exercises that are easy on joints to
a back in shape buddy who will support you and exercise with
a log or journal to chart your progress and provide
Breathing and stress reduction exercises are also an
integral part of weight reduction.
Bookmark this page and check out each of our
references below to get ideas of where you want to begin. Check with your doctor and dietician to map out your
plan to get started on your program to get back in shape. Plan out your meals and workouts for the
week. Update your plan regularly. Chart your progress.
When you are serious about getting back in shape, get expert help and sign up for our How To Get Back in
Shape "Get Started" Guide below.
How to Eat Healthier Food?
There are several approaches to eating healthier food. Work
with your doctor to find a diet that works well with your body type. The same diet is not effective
for everyone. Your friend may swear by a high protein diet, a low carb diet, a Mediterranean
diet or a low glycemic diet, but you may not find their favorite diet helpful to
The most important key to a successful diet is that
it must be a diet that you are able to stick
with, because this is the only way to be successful with any diet. A
diet is not a temporary thing that you do to lose weight. Your diet is what you eat, day in and day
out. So create a diet that suits you, your body and your goals.
Begin to become aware of how your body feels as you balance out
your diet. Think and feel lighter. Choose lighter, more energetic food. Imagine eating
healthily on a cellular level and your outer body will reflect the health of your cells.
Use your taste buds to select foods with healthy
nutrients. Be aware when you eat. And pay attention to the effect certain foods have on your body,
your feelings, your belly, your energy and your digestive system.
Create new eating habits:
- Learn your portion distortions.
- Eat off of smaller plates.
- Chew food thoroughly.
- Eat slowly and consciously.
To be successful with your healthy eating plan, start with just
one change at a time. Tuck an easy success under your belt and then add another change. Success
leads to more success. Start with something that is easy for you to change:
|| switch one of
your calorie laden daily beverages to a glass of
|| switch from white refined breads and grains to
switch one serving of fat per day from
saturated or trans fat to a monosaturated fat such as: olive oil, avocado or
|| add a vegetable with a different color to your
switch out a protein that has saturated
fat, like a marbled steak, to a leaner cut such as loin or a round cut
with the essential amino acids
learn how to combine
vegetable proteins to get a complete protein, ie combine legumes with seeds, nuts
or grains such as beans with rice; toast, tortilla, corn or whole grain
cheeses with lower fat content such as
mozzarella, goat, feta, provolone or parmesan
choose about 4 oz of a steak with "round" or
"loin" in the name as these are lower in saturated fat, as are grass fed
and trim off the fat
learn when to eat
- Eat protein within 40 minutes of working out to optimize muscle gain.
- Eat breakfast to avoid overeating later in the day.
|| switch from a simple carbohydrate (ie sugar,
"ose" ) to a more complex carb
increase your fiber intake
Add some of these foods:
Back in Shape Veggies
- Veggies such as Swiss chard, broccoli, peppers, sweet
potatoes, carrots, kale, cabbage
Proteins like fish, esp. sardines and salmon, eggs,
legumes with whole grains, rice, seeds or nuts
Fruits like tomatoes, apricots and peaches, papaya,
apples, berries, bananas
As much as possible choose
foods that are local, wild, fresh, frozen at the source or organic. Choose good sources of calcium: yogurt, fat-free milk, spinach, goat's milk and sesame
And work with your healthcare practitioners to get the right diet
for you to succeed. Try not to think in terms of all or nothing. Just think in terms of getting
started - one step at a time, one new habit at a time, until you gradually begin to see and feel the new
Focus on adding healthier food to replace unhealthy eating
Hydrate well with
water. (2 cups of water before each meal.)
Learn about Nutrient Rich food to replace nutrient poor
Add another vegetable serving to each meal.
Use healthier fats such as olive oil in place of butter.
Replace simple sugars with more complex carbohydrates.
Consult with you doctor or dietician about which diet is right for
you and whether or not protein supplements will help you lose weight safely.
See additional Obesity
But you probably already know most of this. Knowing something and doing it are often two different things. Conquering
obesity is often a matter of conquering your mental attitude.
How do You Conquer Your Mental
Your diet and exercise program will be much more
successful when you have a positive mental attitude. If you have tried to lose weight
unsuccessfully in the past, make sure to address your mental outlook and beliefs along with
your exercise and nutritional programs.
Venuto has an excellent book to
get you off to a good start. Or try his Operation Motivation Program.
Read Tom Venuto's article on
beliefs, That Little Thing in Your Head That is Keeping you Fat.
To Improve your relationship with food, read Geneen Roth's
Women Food and God.
If you are ready to get back in shape and haven't already signed in for our
Free How To Get In Shape "Get Started" guide, sign in