Get in shape (and stay that way) – Tips for Losing Weight.


by Jenny Gaal, Fitness Director


Tip 1: Set exercise goals you can meet — otherwise, you’ll stop working out all together. Try to work out on two weekdays and one weekend day for 30 minutes to start — if you can only do 20, that’s okay too. The point is to get moving and keep moving.

Tip 2: Find a fitness buddy. Studies show those without a workout partner have about a 40% drop out rate. Social engagement, encouragement, comradery and accountability are just a few benefits.

Tip 3: Don’t get discouraged. We all lose weight at different speeds. Men lose weight faster than women due to the fact that they have more muscle mass and can burn 30 to 40 percent more calories during the same workout.

Tip 4: Fuel your body smart. Try a handful of almonds or walnuts or fresh vegetables.

Tip 5: Fresh herbs for flavor. Rosemary, sage, thyme, mint, and dill just to name a few. Not only do they add flavor to your meals, they also add many nutrients.

Tip 6: Head outside. Fresh air on a walk, run or bike ride always feels great.

Tip 7: Set an alarm to go on every hour. Use this time to breathe, stretch or do some light moves in the office (desk triceps dips, wall push-ups). Or just to get up and walk around the room.

Tip 8: The world is your gym. Boring chores such as raking leaves, pruning bushes, and picking up trash in the yard can be great exercise. Another trick, get moving while on the phone or brushing your teeth — you can even try doing squats or leg lifts.

Tip 9: Figure out the best time to work out for you. The best time to exercise is in the morning when your energy is highest. People give up when they try to force themselves to work out at a certain time. Morning, noon, and night are all great times to exercise.

Tip 10: Take a leisure grocery shopping trip. Grocery shop at least once a month with lots of extra time to read nutritional labels and find new healthy foods to try.