With winter quickly approaching, many thoughts and efforts toward staying in shape are slowly diminishing.
Gym membership utilization is decreasing and diets are broken for grubbing up at holiday feasts. Of course, the new year will usher in a new round of resolutions to lose weight, but is that really the best option? Maybe instead of gaining and losing, we should look to avoid turning that summer beach body into winter fluff at all.
Not all weight-loss practices are healthy and some healthy practices work better than others. The experts at UTM helps provide several tips for a maintenance diet and exercise plan that will keep the fluff away and the summer body a lasting result.
Efforts to maintain a healthy diet usually last an average of a few days or even a week for many beginners. Crash diets and fad diets can be difficult, but the effectiveness can vary for the wanted results. Each person seeking to start a new diet or lifestyle should know their limits and start within their means. Start small for best results.
“Well balanced, whole-food meals and plenty of water are important when trying to maintain a ‘healthy body’ status,” Kimberly Olive-Milligan, a fitness coordinator at the UTM Recreation Center, said.
This may seem hard when you’re at school and cramming for finals, but as you return home seek to eat the vegetables at meals instead of going back for more rolls, and remember that one serving of dessert each day is plenty. There’s no need to have pie at breakfast, lunch and dinner, though it may be tempting.
Lori Littleton, an assistant professor for Nutrition/Food System Management explained that taking small steps in your nutritional changes is always a good option.
“Start with increasing your intake of fruits, veggies and plant-based protein. Don’t do a major calorie reduction,” Littleton said.
“Drop no more than one pound a week,” she says, “to help keep the weight off.” She also recommends cutting calories and/or increasing physical activity earlier than you think, meaning now, so that a habit is established before the stress-eating of finals or the pressures of family meals arise.
Zachary Parker, a junior Secondary Education major and former UTM football player focuses on muscle toning rather than standard weight loss.
“If you are looking to build muscle, you should focus on a meat-filled protein diet,” said Parker.
As a regular healthy lifestyle, many people also enjoy spending their time in the gym. And when it comes to exercise, there are several ways to go about it staying trim.
The obvious start for a beginner is to join a gym, get a trainer and go five times a week… however that’s a little impractical. For those of you on a budget, Olive-Milligan suggests buying a kettle bell and/or hand weights, going for a run, using online videos, riding your bike or using fitness apps.
“Change it up and do what you like,” Olive-Milligan said. “If you don’t enjoy working out, your motivation will diminish so have some fun with it.”
When focusing on gym workouts and free weights, Parker suggests light weight and more reps in order to maintain a leaner, slimmer body, which helps in toning your muscles rather than bulking up.
This will also create a cardio affect during the workout to help shape a better physique, according to thebodybuildingblog.com.
“In keeping track of your diet and exercise, writing everything down helps in keeping yourself accountable,” Olive-Milligan said.
“When you see what you are eating in writing, it makes you think twice as you become more conscious of your food intake.”
There are also various apps that you can use to keep up with your daily food and exercise such as Spark People, Lose It, Keto Diet Tracker, My Fitness Pal and more.
Maintaining a healthy body and lifestyle has its benefits.
Though it may be difficult to get past that three-day hump before it gets easier, it’s not impossible.
Through perseverance, experts say you will gain energy, adopt better sleeping habits and gain attentiveness, as well as clearer thinking.
“Just be consistent. It’s not hard… you just have to want to do it,” Olive-Milligan said. “Living life with vigor is the greatest gift to yourself.”
So remember that as the semester closes and you find yourself wanting to sleep in through the cold, eat holiday cookies, drink hot chocolate by the gallons and lay around watching Christmas movies, sometimes it’s better to put on your puffy coat, go for a walk and drink some hot tea. After all, winter doesn’t last forever, so why should your fluff?
