5 Ways to Stay Motivated to Exercise Regularly

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Julie Kailus

If losing pounds is as easy as journaling about what you put in your mouth, can you use the same technique to help you stick to a fitness routine?

Dieters who keep a food diary lose twice as much weight as those who kept no records, according to a recent study by Kaiser Permanente’s Center for Health Research. But while keeping a journal holds you more accountable for how you treat your body, sticking to a fitness routine is different from sticking to a healthy eating routine. Personal trainers we talked to recommend these tactics to keep you motivated and inspired to work out.

1. Change your perspective

Shift your thinking from couch potato mentality to thinking like an athlete. This may sound like a big challenge, but it’s not as big a leap as you think. Essex, Massachusetts mom April Bowling, 33, stopped using her busy life as an excuse not to exercise. After the birth of her children (now ages 5 and 3), Bowling started viewing exercise as a way to set a strong example for her kids.

“At first I looked at it as time away from them, but I realized kids do what they see you doing,” she says. “Now both kids are very physically active.”

Bowling started thinking about her workouts at odd hours as a blessing rather than a sacrifice. She also found inspiration in others—looking outward for extra motivation. “Take inspiration from everyone you meet—even people who can’t be physically active,” she says. “It reinforces why I’m lucky.” Whether you need to hang an “I’m lucky” sticky note on the mirror, or you can see the power of health in your children’s eyes, committing to a fitness routine begins in your head.

2. Set a goal

There’s nothing more motivating — sometimes even scary — than that first 5K looming in bold letters on the calendar. Register early and commit to an exercise program that will get you in shape by race day.

“Set realistic goals that include clear milestones, and as you progress toward your goal, you’ll find a ripple effect occurs and things fall into place in your work, home life and health,” says Stacy Fowler, a Denver-based personal trainer and life coach.

The goal doesn’t even have to be an organized race. Maybe it’s a mission to fit into that bikini by the annual beach vacation or that old pair of jeans buried in your closet. Whatever it is is, define it, write it down and revisit it daily.

Make sure it’s realistic and you can actually adapt your life around meeting the goal, says Philip Haberstro, executive director of the National Association for Health and Fitness in Buffalo, N.Y. Otherwise you’re setting yourself up for failure. Bowling started with a mini triathlon in 2006 (250 yard swim, 10 mile bike ride and 3.5 mile run). This year she completed Ironman Wisconsin (2.4 mile swim, 112 mile bike ride and 26.2 mile run).

3. Schedule a regular workout time

Some of the most committed exercisers do it every day before the sun comes up or late at night when the kids are in bed. Sit down with your weekly schedule and try to build in an hour each day to be good to your body.

Tamira Cole, 24, a graduate student in Clarksville,Tenn., was motivated to exercise regularly by the energy boost it brought to her day. “It’s easy to stay in bed. But you have to set an alarm and take the extra initiative,” she says. “Then you’ll find you have more energy and can be more efficient throughout the day.”

If you convince yourself you’ll fit in a workout some time after that last meeting, once the kids go down for a nap or when your spouse arrives home on time, failure is certain. Chances are a last-minute invitation will come along; weather will foil a bike ride; or the kids won’t nap. Write your workout on your calendar, set up daycare, and rearrange things around this one hour as if were any other important appointment you have to keep. Or use technology like daily e-mail reminders, workout journaling websites or iPhone applications to keep you on task, says Haberstro.

4. Think fun and variety

By nature, humans need change and variety to stay motivated. We also need to have fun — even while we’re working hard. Do both!

Whether it’s a toning and sculpting class that changes choreography every week or a trail run that changes scenery every season, design your exercise routine around a variety of exercise methods. Make sure you include activities you truly enjoy and look forward to doing. Think movement that's more like recreation and makes you forget you're working out — like dancing, hula hooping or playing sports with family and friends.

Listen to your inner voice when choosing the best workout for you, says Fowler. Cole found a hip-hop class that satisfied her passion for dance. “I had more energy from dancing than I did from running,” she says.

Workout variety also challenges your body in unique ways, which may introduce you to new muscle groups you didn’t even know you had. Consider disciplines that give you more bang for your buck, suggests Haberstro. Ta’i chi and yoga, for example, serve dual purposes as mental therapy and physical activity. Or try a workout DVD to help you shake up your routine.)

5. Reach out to others for support

In America, some tend to have trouble asking for help, says Bowling. Yet in order to stick to a fitness program, we need buy-in and encouragement from other people.

“Exercising is built into our family life," Bowling adds. “We view it as a necessity. Sometimes it takes the place of watching TV together.”

For others, it’s finding a friend with a shared zest for running, and planning scheduled workouts together. It’s easy to hit the snooze button when it’s just you, but much harder to leave a friend waiting at the track.

Consider joining a social networking site or online community with fitness trainers and nutrition experts — and support from other people trying to lose weight and maintain healthy eating and exercise routines. People who get this kind of online support are proven to lose three times more weight than people going it alone.

Lobbying your workplace to offer on-site fitness, yoga or Pilates classes will also support your mission for a healthy lifestyle, Haberstro points out.

So start thinking of yourself as an athlete, and not a spectator. Set a goal, enlist a friend, mark it on your calendar and have some fun. You’ll be setting yourself up for a lifetime of better health, more happiness, and more energy for everything else in your life.

Avoid These 3 Seemingly Healthy Drinks

The calories “hidden” in many drinks can destroy your attempts to lose weight. Sadly, many drinks that may sound or look healthy are actually full of empty calories.

These calories usually come from sugar or unhealthy fats that have little (or usually zero) nutritional value. Here are some tips to help you make sure these potential diet-busters are actually healthy.

Iced Tea: Way Too Much Sugar

Tea is actually one of the healthiest drinks on the planet — especially green tea. It’s full of life-extending antioxidants and other beneficial ingredients. That’s why you’ll find all kinds of tea drinks out there.

But watch out. Most bottled tea drinks are loaded with sugar. And often, they have very little actually tea in them. Check the labels carefully. A typical bottle may have 30 to 60 grams of sugar. That’s 120 to 240 empty calories that you don’t need!

Tip: How to Get Zero Calorie Iced Tea

Plain tea actually has zero calories. That’s right, zero calories!

You can brew a large batch yourself and pour it over ice or stick it in the refrigerator for later. Choose green tea, because it will boost your metabolism and help you burn some extra fat.

But what if you don’t like the taste of green tea? Try adding some lemon. Or, try a naturally flavored tea. Bigelow and other brands make green tea enhanced with natural flavors, like wild blueberry, mango, pomegranate, lemon, peach, or mint. They even make K-Cups that you can use in your Keurig!

Enhanced Vitamin Water: Just Say No

“Enhanced” water can be found in many varieties. It’s often enhanced with vitamins and it’s usually packaged in trendy bottles that promote its health benefits. How could you go wrong drinking a bottle after great workout?

The unfortunate truth is that vitamin water usually contains a sizable dose of sugar and other not-so-healthy additives. That’s ridiculous — no one should be drinking sugar water! That can cost you 50 to 200 calories per bottle.

If it doesn’t contain sugar, it likely contains artificial sweeteners. Yuck. Why would you want to drink that?

And to make things worse, enhanced water is not cheap. It typically goes for $2 to $3 per bottle.

Tip: “Enhance” Your Own Water

The solution? Avoid enhanced and vitamin water and stick with plain or sparkling (carbonated) water.

Don’t like plain water? Try enhancing it yourself with a squeeze from a lemon, lime or orange slice. If that’s too messy or inconvenient, try crystallized lemon. You can buy it in easy to use single serving packets, and most brands are all natural with zero calories and zero sweeteners.

Smoothies: An Unexpected Calorie Overload!

Full of antioxidant berries and perhaps some dairy products, a fresh fruit smoothie sure looks and sounds like a healthy drink choice. But it’s usually not! If you got it at a smoothie shop, chances are good that it’s loaded with empty calories.

The biggest culprit is sugar. Most smoothie shops use fruit concentrate instead of fresh fruit. That boosts the amount of unhealthy sugar while lowering the amount of healthy fiber and antioxidants. If they use ice cream, or sorbet, you’re getting even more sugar.

So your seemingly “healthy” drink can quickly end with 75 to 100 grams or more of sugar. That’s 300 to 400 calories! Ouch.

Tip: Getting a Healthy Smoothie

But not all smoothies are created equally. You can get a healthy smoothie if you can make your own or if you can find a more health-conscious shop.

You should make sure the smoothie is made with only fresh fruit – no concentrates and no added sweeteners. If you want to sweeten things up, add a ripe banana. That will add some sugar, but also lots of fiber and potassium.

You can also boost the nutritional value by adding some protein powder, non-fat milk or yogurt. You’ll quickly turn those empty calories into meaningful ones!

Make Smart Drink Choices

It’s a battle to keep down the number calories that you eat. Don’t wreck your efforts by drinking calories that you don’t need. Make healthy choices by avoiding drinks full of empty calories in favor of low or zero calorie drinks.

Our favorite choice is pomegranate flavored green tea over ice: super refreshing with zero calories and lots of health benefits.

4 Fitness Tests You Can Do at Home

Do-It-Yourself Fitness Assessments

-- By Jason Anderson, Certified Personal Trainer

Why do you exercise? Whether you want to increase your energy, reduce your health risks, or lose some unwanted pounds, do you ever wonder if all that working out is working for you? That's where fitness assessments come in, and they can be great motivational tools to help you reach your goals.

Measuring your fitness level regularly is one way to find out if you're making progress. Most fitness centers have trained staff who can evaluate your body composition, muscular strength and endurance, flexibility, and cardiovascular endurance, but it can be pricey. If you don’t have access to all the toys and tools of your gym, don’t panic. You have everything you need to measure your fitness level in your own house!

Start with the simple assessments below, whether you plan to start an exercise program tomorrow or you've been at it for a while.

The Pushup Test

Measuring your fitness level regularly is one way to find out if you're making progress. Most fitness centers have trained staff who can evaluate your body composition, muscular strength and endurance, flexibility, and cardiovascular endurance, but it can be pricey. If you don’t have access to all the toys and tools of your gym, don’t panic. You have everything you need to measure your fitness level in your own house! The Pushup Test measures muscular strength and endurance, a combination that better reflects your fitness level than strength tests like the one rep max. Besides being dangerous, single rep max tests also require a lot of equipment (bench press or squat rack, barbells, and other weights). A timed pushup test, on the other hand, can be done anywhere. Equipment needed: A stop watch or timer that can measure one full minute; a friend to help keep count and time you (optional). Goal: Do as many pushups as you can in one minute. Execution: Men will assume a traditional pushup position and females can use the modified pushup position (on knees). When the pushups start, so does the clock! Press yourself up with arms fully extended and lower yourself back until your chest is three inches from the floor (but do not touch your body to the floor). Repeat as many times as you can in one minute. You may rest only in the “up” position if necessary. What this measures: Strength and endurance in your chest, shoulders, and triceps. Scoring: Here are the age-adjusted standards based on guidelines published by the American College of SportsMedicine (ACSM): Ratings for Men (Full Pushups), based on Age  20-29  30-39  40-49  50-59  60+  Excellent  > 54  > 44 > 39 > 34  > 29  Good  45-54  35-44  30-39  25-34  20-29  Average  35-44  24-34  20-29  15-24  10-19  Poor  20-34  15-24  12-19  8-14  5-9  Very Poor  < 20  < 15  < 12  < 8  < 5 Ratings for Women (Modified Pushups), based on Age 20-29 30-39 40-49 50-59 60+ Excellent >48 >39 >34 >29 >19 Good 34-48 25-39 20-34 15-29 5-19 Average 17-33 12-24 8-19 6-14 3-4 Poor 6-16 4-11 3-7 2-5 1-2 Very Poor < 6 < 4 < 3 < 2 < 1 Maybe you’ll find that you’re doing really well. But even if you weren't able to do enough reps to register on the chart, that's OK. Everyone starts somewhere! Just try to improve gradually over time from where you started. Remember, you are looking for improvement in yourself, regardless of what a chart says or how many repetitions someone else can do. How to improve: To improve your scores in this test, focus on strength training the specific muscles of the chest, shoulders, and triceps. Good exercises that target these muscles include: Without equipment: Decline Pushups, Incline Pushups, and Two-Part Pushups   At home: Chest Press with Band, Dumbbell Chest Press on Ball, and Pushups on Ball at Legs   At the gym: Bench Press, Seated Chest Press Machine, Seated Pec Deck Machine, and Chest Flys on Cable Cross Machine This test is a great tool to see how you are doing. If you don’t score as well as you like, just remember to focus on improving your own scores periodically. As long as you are improving, your fitness plan is working. If you find you aren’t making the progress that you feel you should be seeing, it may be time to change your workout routine. The Crunch Test Measuring your fitness level regularly is one way to find out if you're making progress. Most fitness centers have trained staff who can evaluate your body composition, muscular strength and endurance, flexibility, and cardiovascular endurance, but it can be pricey. If you don’t have access to all the toys and tools of your gym, don’t panic. You have everything you need to measure your fitness level in your own house! The Crunch Test, technically referred to as the "partial curl-up" test, measures abdominal strength and endurance, a combination that more truly reflects your fitness level than strength tests alone. This test is a better choice over the standard sit-ups because crunches are safer for the lower back and target the abs better. A timed crunch test can also be done anywhere. Equipment needed: A stop watch or timer that can measure one full minute; a ruler; a friend to help keep count and time you (optional). Goal: Do as many crunches as you can in one minute. Execution: Although this test involves regular crunches, it has some specific guidelines. Lie down on your back with your knees bent, feet flat on the floor and your heels about 18 inches away from your behind. Place your arms at your sides, palms down, fingertips next to your hips. Place a ruler next to your fingertips in this position and measure 6 inches further. You can put a piece of paper, the ruler itself, or a piece of tape at that 6-inch marker. Keep your hands on the floor throughout the test. Just like abdominal crunches, engage the abs to lift your head, neck, and shoulder blades off the floor, but allow your fingertips to slide toward the 6-inch marker. Return to the starting position to complete one rep. Repeat this as many times as you can in 60 seconds, counting only the number of repetitions that your fingertips successfully reach the 6-inch marker. You may rest in the starting position (relaxed), but the clock continues to run. What this measures: Strength and endurance in your abdominals. Scoring: Here are the age-adjusted standards based on guidelines published by the American College of SportsMedicine (ACSM): Ratings for Men, Based on Age Rating < 35 years 35-44 years > 45 years Excellent 60 50 40 Good 45 40 25 Marginal 30 25 15 Needs Work 15 10 5 Ratings for Women, Based on Age Rating < 35 years 35-44 years > 45 years Excellent 50 40 30 Good 40 25 15 Marginal 25 15 10 Needs Work 10 6 4 Maybe you’ll find that you’re doing really well. But even if you weren't able to do enough reps to register on the chart, that's OK. Everyone starts somewhere! Just try to improve gradually over time from where you started. Remember, you are looking for improvement in yourself, regardless of what a chart says or how many repetitions someone else can do. How to improve: To improve your scores on this test, choose strength exercises that focus on the core musclesof the abdominals and lower back. There are lots of variations of crunches that can help build strength and endurance in the abs. Good exercises that target these muscles include: Without equipment: Bicycle Crunches, Modified Plank, and Lying Straight Leg Raises At home: Crunches with Ball, and Dumbbell Crunches At the gym: Abdominal Crunch Machine and Knee Raises on Captain's Chair The 3-Minute Step Test Measuring your fitness level regularly is one way to find out if you're making progress. Most fitness centers have trained staff who can evaluate your body composition, muscular strength and endurance, flexibility, and cardiovascular endurance, but it can be pricey. If you don’t have access to all the toys and tools of your gym, don’t panic. You have everything you need to measure your fitness level in your own house! The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise. Equipment needed: Stopwatch or clock with a second hand; a friend to help you keep count; a 12-inch bench, box, or step; a metronome (if you don't have one, use the free online version at www.MetronomeOnline.com) Goal: Step on and off the bench for 3 minutes straight while keeping a consistent pace and then see how quickly your heart rate will come back down. Execution: This test is based on a 12-inch step, so use one as close to 12 inches as possible, otherwise your results will be skewed. Set the metronome to 96 beats per minute and make sure you can hear the beat. Stand facing the step. When ready to begin, start the clock or stopwatch and march up and down on the step to the metronome beat (up, up, down, down) for 3 consecutive minutes. (You can rest if you need to, but remain standing.) When 3 minutes are up, stop immediately, sit down on the step, and count (or have a friend count) your pulse (use your wrist or neck) for one full minute. What this measures: This test assesses your fitness level based on how quickly your heart rate recovers after exercise. The fitter you are, the quicker your heart rate will return to normal after exercise. Scoring: Here are the age-adjusted standards based on guidelines published by YMCA. Ratings for Men, Based on Age 18-25 26-35 36-45 46-55 56-65 65+ Excellent 50-76 51-76 49-76 56-82 60-77 59-81 Good 79-84 79-85 80-88 87-93 86-94 87-92 Above Average 88-93 88-94 92-88 95-101 97-100 94-102 Average 95-100 96-102 100-105 103-111 103-109 104-110 Below Average 102-107 104-110 108-113 113-119 111-117 114-118 Poor 111-119 114-121 116-124 121-126 119-128 121-126 Very Poor 124-157 126-161 130-163 131-159 131-154 130-151 Ratings for Women, Based on Age 18-25 26-35 36-45 46-55 56-65 65+ Excellent 52-81 58-80 51-84 63-91 60-92 70-92 Good 85-93 85-92 89-96 95-101 97-103 96-101 Above Average 96-102 95-101 100-104 104-110 106-111 104-111 Average 104-110 104-110 107-112 113-118 113-118 116-121 Below Average 113-120 113-119 115-120 120-124 119-127 123-126 Poor 122-131 122-129 124-132 126-132 129-135 128-133 Very Poor 135-169 134-171 137-169 137-171 141-174 135-155

Maybe you’ll find that you’re doing really well. But even if you weren't able to register on the chart, that's OK. Everyone starts somewhere! Just try to improve gradually over time from where you started. Remember, you are looking for improvement in yourself, regardless of what a chart says or how well someone else does.

How to improve: To improve your scores on this test, develop a regular cardio (aerobic) exercise routine and stick to it. Increase your intensity and duration gradually and you'll boost your endurance over time. Use the SparkPeople resources below for more tips to improve your aerobic fitness.

The 1-Mile Walking Test

This 1-Mile Walking Test measures your aerobic (cardiovascular) fitness level based on how quickly you are able to walk a mile at a submaximal (moderate) exercise intensity.

Equipment Needed: Comfortable clothing and sturdy walking or running shoes; a stopwatch or a clock with a second hand; a flat one-mile walking surface, such as a standard quarter-mile track (four laps equals one mile) or a flat road where you've measured the one-mile distance with your car's odometer.

Goal: Walk one mile as quickly as possible.

Execution: We suggest that you DO NOT attempt this test until you are routinely walking for 15 to 20 minutes several times per week. Do not perform this test on a treadmill, as it will skew your results. Warm up by walking slowly for 3-5 minutes. When you are ready to begin, start the clock and begin walking as fast as you can while maintaining a steady pace. You can slow down and speed up as you wish, but the goal is to complete the mile as quickly as possible. Stop your watch or check your time at the end of the mile to the nearest second. When finished, keep walking for a few minutes to cool down. Follow up with a few stretches.

Scoring: Here are the age-adjusted standards (listed in minutes and seconds) for men and women, which are based on information collected from the Cooper Institute, American Council on Exercise and other sources.

Ratings for Men, Based on Age

Age	20-29	30-39	40-49	50-59	60-69	70+
Excellent	<11:54	<12:24	<12:54	<13:24	<14:06	<15:06
Good	11:54-13:00	12:24-13:30	12:54-14:00	13:24-14:24	14:06-15:12	15:06-15:48
Average	13:01-13:42	13:31-14:12	14:01-14:42	14:25-15:12	15:13-16:18	15:49-18:48
Fair	13:43-14:30	14:13-15:00	14:43-15:30	15:13-16:30	16:19-17:18	18:49-20:18
Poor	>14:30	>15:00	>15:30	>16:30	>17:18	>20:18

Ratings for Women, Based on Age

Age	20-29	30-39	40-49	50-59	60-69	70+
Excellent	<13:12	<13:42	<14:12	<14:42	<15:06	<18:18
Good	13:12-14:06	13:42-14:36	14:12-15:06	14:42-15:36	15:06-16:18	18:18-20:00
Average	14:07-15:06	14:37-15:36	15:07-16:06	15:37-17:00	16:19-17:30	20:01-21:48
Fair	15:07-16:30	15:37-17:00	16:07-17:30	17:01-18:06	17:31-19:12	21:49-24:06
Poor	>16:30	>17:00	>17:30	>18:06	>19:12	>24:06

Maybe you’ll find that you’re doing really well. But even if you weren't able to register on the chart, that's OK. Everyone starts somewhere! Just try to improve gradually over time from where you started. Remember, you are looking for improvement in yourself, regardless of what a chart says or how well someone else does.

How to improve: To improve your scores on this test, develop a regular cardio (aerobic) exercise routine and stick to it. Increase your intensity and duration gradually and you'll boost your endurance over time.

This will build a good aerobic base and over time, your heart will become more efficient which means that it will be able to do the same amount of work without working as hard. If your exercise of choice is walking, think about incorporating a little bit of higher intensity intervals, such as hills or light jogging.

Can You Be Overweight and Healthy?

Getting to the Weight of the Matter

-- By Ellen G. Goldman, Health and Wellness Coach

Recently Lori, a client of mine, called me angry, upset and discouraged. She had just returned from her yearly physical, which she had been eagerly anticipating. Though she hadn't reached her weight-loss goal, Lori had made many lifestyle changes to promote good health. She had begun exercising on a regular basis, made some subtle shifts in her dietary habits that made her feel better, and had even begun a weekly yoga/meditation class to manage stress.

The results of the physical demonstrated her efforts had been paying off. Her blood pressure was in the normal level for the first time in years, her blood sugars had dropped, and her cholesterol profile had greatly improved. However, once the exam was complete and she was sitting with her physician in his office, rather than commenting on the improvements, he stated, "Lori, I was really hoping you would have dropped a lot more weight since our last visit. If you don't get serious about taking off the extra pounds, your risk of early disease will continue. Have you tried dieting?"

There is an overwhelming presumption in our country that if an individual is overweight they are also unhealthy. Research clearly supports that being overweight is a major health risk factor, contributing to an increase in cardiovascular disease, diabetes, stroke, and many types of cancer. So can we assume that if you are hauling around extra pounds that classify you as overweight or obese, it will destine you to a future filled with illness and disease?

Not necessarily.

An intense debate has emerged in the last few years amongst obesity researchers, asking the question, "Can people be overweight but still be healthy?" Is the number on the scale the only thing that counts, or should we take other factors into consideration? Scientists are now dueling over the relative importance of "fatness vs. fitness" when it comes to determining the health of an overweight individual.

A small but vocal group of researchers have been challenging conventional wisdom. They argue that not only is it possible to be both fat and fit, but fitness is actually a more significant measure of health than body weight. The first major fatness versus fitness study was conducted by researchers at the Cooper Institute, a nonprofit fitness organization in Dallas. In a study of 22,000 men ages 30–83, the researchers measured subjects' body composition (the proportion of fat to muscle) and put them through treadmill tests. They concluded if you are fit, being overweight doesn't increase mortality risk.

Steven N. Blair, who heads the Cooper Institute, defends the role of fitness as a major determinant of health regardless of one's weight. "We've studied this from many perspectives in women and in men and we get the same answer: It's not the obesity—it's the fitness," Blair said. "Fitness can substantially reduce, if not eliminate, the high risk of being obese."

Results of studies done by Mary Fran Sowers and Judith Wylie, obesity researchers at the University of Michigan, showed that thin, unfit people can develop heart-related problems that fat but fit people often do not. Kelly Brownell, Director of the Yale Center for Eating and Weight Disorders, concluded in a 2003 study that heavy people that are fit have a lower risk of heart disease than thin people who are unfit.

However, others are concerned that sending this message will be misunderstood, giving overweight and obese individuals the message that weight doesn't matter; an excuse to accept the extra pounds as unimportant and not to be worried about diet as long as they exercise.

"Being overweight has a clear association with important health problems, and even modest weight loss has important health benefits," said Walter Willett, an expert on nutrition and health at the Harvard School of Public Health. "To tell people it doesn't matter is really misleading. It does make a difference. It makes a huge difference."

The Nurses' Health Study, which since 1976, has been looking at the lifestyle habits and mortality rates of approximately 238,000 nurses, found that being a little active and a little fat wasn't such a bad combination. But physical activity didn't completely eliminate the risks that were associated with being overweight or obese. In fact, when the nurses were grouped by how active they were, the heavier nurses were more likely to have died than the lighter ones at every activity level.

Despite the differences in these studies, they all suggest that physical activity will offset some of the effects of excess weight, if it's just a few extra pounds. No one is debating that there is a marked difference in disease rates in the obese vs. the overweight. When assessing overall health risk, we need to look at many factors, not just the number on the scale.

There are many ways to assess overall health and mortality risk, and it's time to look at all these factors together before putting a stamp of "healthy" or "unhealthy" on anyone. The most common measure used to determine if a person's weight puts them at a health risk is the BMI, which is a measurement of the ratio of weight to height. Healthy individuals fall within a BMI range of 18.5-24.9; overweight between 25-29.9; and obese above 30. However, the problem with the BMI is that it does not take into account body composition. Since muscle is more dense than fat is, a person with a high percentage of lean muscle mass may end up in the overweight category, despite being lean and fit.

Although the BMI has value, it should be looked at along with other factors. Among healthy weight individuals,people with larger waists and pot bellies have a greater incidence of increased blood pressure and increased cholesterol. Women with a waist circumference over 35, and men over 40, have an increased risk of obesity related diseases.

Metabolic syndrome, which is a disorder of growing proportion in this country, is marked with a greater risk for coronary artery disease and diabetes. It is diagnosed when an individual has at least three of the following symptoms:


Large waistline (defined above)
High triglycerides (>150 mg/dL)
Low levels of HDL (good) cholesterol (< 40 mg/dL AND a total cholesterol > 200 mg/dL)
Elevated blood pressure (at or above 130/85 mm/Hg)
CRP test, a simple blood test that measures C-reactive protein, is also a strong indicator of heart disease risk. And of course, a health profile would be incomplete without looking at other risk factors such as cigarette smoking and family history.

With all of this information, what does it mean for individuals like Lori who overweight, but active, and not displaying many of the measurements of increased health risk? Should the emphasis be on taking the pounds off, improving fitness, or both?

The healthcare industry may be missing the mark and doing a disservice to our overweight clients and patients with the typical approach of focusing so heavily on nutritional changes. We've looked at exercise as a modality to help take the extra pounds off, but the main emphasis has been on diet. If the goal is to improve the overall health profile of the individual, could we do this by looking at fitness first?

There is no debate that taking off excess pounds improves health. It is a well known documented fact that losing as little as 5% of overall body weight results in significant improvement in the markers that determine health. And it is true that manipulating dietary intake results in faster weight loss than exercise alone. We certainly know that the best approach is dietary changes and exercise together. But this total overhaul of lifestyle can be overwhelming and extremely difficult for people to adopt. It takes patience, perseverance, support and education. Not everyone is ready to embark on all of these changes at once.

For most, the first attack on excess pounds is "going on a diet." Unfortunately, this usually brings up feelings of deprivation, boredom, and a serious lack of confidence in permanent success. "Dieters" often focus on everything they no longer can eat. Too many end up feeling badly about themselves when they have lapses in willpower and are unable to completely eliminate "bad foods." Rather than dieting, a lifestyle approach that includes dietary changes is essential.

Similarly, if the main reason exercise is encouraged is to help with weight loss, you may be sorely disappointed. But when you view exercise as a means to improve health and well-being, rather than something you have to do in order to lose weight, you can measure success from a different parameter. Once adopted, exercise often leads to marked improvements in emotional outlook, physical strength, and self-esteem—no matter what your size. Ironically, when an individual embarks on an exercise program, they often report feeling more in control of their dietary habits. They suddenly want to eat healthier to fuel the new active lifestyle.

So apart from any weight-loss goals you've set for yourself, it's important to exercise regularly. However, it's salient to realize exercise isn't going to magically erase all the health risks of being heavy--especially if you're doing a minimal amount of exercise. Inconsistent physical activity isn't enough to keep you healthy at any size. Neither will doing just the minimum requirments (or less). Regular exercise that includes cardiovascular (aerobic), flexibility and strength components and adds up to at least 150 minutes per week is essential.

Rather than going on a diet, eat for good health and energy. By de-emphasizing the number on the scale, and looking at all the measures of health risk, you'll feel empowered to be proactive about their health. Ironically, when this healthy lifestyle pattern becomes habitual, excess pounds often disappear as a result.

So what was my advice to Lori? Continue to exercise, eat for good health and vitality, pay attention to all the health parameters—not just the number on the scale—and lastly, find a new, more compassionate and knowledgeable physician!

Sources
Is It Okay to be Fat if You're Fit?, The Harvard Medical School Family Health Guide.
Do You Know the Health Risks of Being Overweight?, Weight-control Information Network.
Myth: You Can't Be Overweight and Healthy, An Epidemic of Obesity Myths.

People can be fat yet fit, research suggests

By Michelle Roberts

People can be obese yet physically healthy and fit and at no greater risk of heart disease or cancer than normal weight people, say researchers.

The key is being "metabolically fit", meaning no high blood pressure, cholesterol or raised blood sugar, and exercising, according to experts.

Looking at data from over 43,000 US people they found that being overweight per se did not pose a big health risk.

The results are published in the European Heart Journal.

In the study at the University of South Carolina, more than a third of the participants were obese.

Of these 18,500, half were assessed as metabolically healthy after a physical examination and lab tests.

This subset of metabolically healthy obese people who did not suffer from conditions such as diabetes, high cholesterol or high blood pressure, were generally fitter and exercised more than the other obese people.

And their risk of developing or dying from cardiovascular disease or cancer was identical to people of ideal weight and was half that of "metabolically less fit" obese people.

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These studies remind us that it is not always your weight that's important, but where you carry fat and also how it affects your health and fitness”

Amy ThompsonBritish Heart Foundation

Lead researcher Dr Francisco Ortega, who currently works at the University of Granada in Spain, said the findings show that getting more exercise can keep you healthier, even if you still carry a bit of extra weight.

"This research highlights once again the important role of physical fitness as a health marker."

Most of the men and women in the study came from a similar background, meaning the results may not apply to everyone. They were mostly Caucasian, well educated, and worked in executive or professional positions.

Amy Thompson, of the British Heart Foundation, said: "In the majority of cases, obesity is an undeniable risk factor for developing coronary heart disease. However, these studies remind us that it is not always your weight that's important, but where you carry fat and also how it affects your health and fitness.

"It is particularly important to be aware of your weight if you are carrying excess fat around your middle. The fat cells here are really active, producing toxic substances that cause damage which can lead to heart disease.

"Maintaining a healthy diet with lots of physical activity can help to slim you down as well as reduce your risk of heart health problems.

"But don't get too caught up on the numbers on the scale. Calculating your body mass index and measuring your waist are great ways to keep on track. If you are concerned about your weight and want to make changes to your lifestyle, make an appointment with your GP to talk it through."

Fat Burning Drinks: 3 Simple Drinks That Increase Your Metablolism

Meet your weight loss goals by maximizing your daily calorie burn. These three fat burning drinks will burn extra calories and shed a few pounds for free by boosting your metabolism. Here’s what to drink and why.


Whether you are trying to shed unwanted pounds or keep your already fit body, you need to burn as many calories as possible. While metabolism boosters are only one part of a complete weight loss strategy, they are an easy way to lose a few pounds for “free.”

You can’t make any real weight loss progress without also cutting calories and getting regular exercise. But by being smart about what you eat and drink, you can increase the rate at which you burn body fat.

Here are three simple drink choices and a few weight loss tips that will help you out.

How To Boost Metabolism

Metabolism is the rate at which your body burns calories. Much of this process is dependent on factors outside your control, such as your gender (men tend to have higher metabolisms than women), your age (after age 40, your metabolism decreases about 5% each decade), and your current ratio of body muscle to fat (muscle burns more calories than fat, even when you are at rest).

Luckily, there are some things that you can control. The very best way to boost your metabolism is exercise. Fat burning aerobic exercise burns calories immediately and provides an increase in metabolism for a few hours. Muscle building exercises burn fewer calories during your workout, but they help increase your overall metabolism so that you burn more calories overall, even while your body is at rest.

Making smart choices about what you eat (like fat burning foods) can also help boost your metabolism. Let’s take a look at some smart drink choices that you can make that will help increase your metabolism and enhance your fat burning workouts.

Stay Hydrated: Drink Lots of Water

You’ve heard lots about the health benefits of drinking water. Well, here is another reason to refill your water glass. Whether your body is turning food into fuel or working away at your fat reserves, it needs water to efficiently burn calories. If you are not fully hydrated, your metabolism will slow down and you won’t be burning calories as efficiently as you can. Need some proof? University of Utah researchers found that adults who drink 8 or more glasses of water each day burned significantly more calories than those who drank 4 or less.

How much water should you drink? The study considered a glass of water to be 8 ounces — that’ only two thirds the size of a can of soda. So drink up and give your metabolism a little boost. If that’s still too much, recent studies have found that you can get your 8 glasses of water a day in other ways too: all beverages count (but see our tip below about avoiding liquid calories), and so do fresh fruits, vegetables, and other fluid-rich foods.

Feel Better About Your Coffee Addiction — But Drink it Black

Do you need your morning coffee to get the day started right? Do like the energy boost and increased concentration that it can give you? Well, here’s another reason to stick with your daily coffee routine: coffee will boost your metabolism. A study published in the Journal of Physiology and Behavior looked at people who drank caffeinated and decaffeinated coffee. Guess what? The caffeinated coffee drinkers had a 16% increase in metabolism over the decaffeinated group! And another study found that a person drinking 2 cups of coffee burned 50 calories during the next few hours.

But, of course, there is a catch. You need to drink it black. Adding sugar, cream, or other flavorings will add calories and zap the fat burning foods benefit. And you go crazy with a fancy Starbucks or Dunkin’ Donuts concoction, you’ll definitely do more harm than good.

Try Some Green Tea — You’ll Lose Weight and Boost Your Health!

You’ve probably heard that green tea contains antioxidants that can help fight disease and help keep you healthy. But here’s another reason to drink it:

Green tea can help you lose weight! You won’t get skinny on green tea alone. But studies have shown that green tea boosts your metabolism so you’ll burn more calories. How many more? Enough to lose about one pound per month.

That doesn’t sound like too much spread out over a year, but it adds up to 12 pounds! When combined with diet and exercise, green tea will give your weight loss plan a good boost.

Related Weight Loss Tip #1: Drink It Cold

Some nutritionists have suggested that you can burn a few extra calories by drinking your beverages cold. The Weight Management Center at the University of Pittsburgh Medical Center suggests that your body likely works a little harder to raise the temperature of cold drinks to your 98.6 degree core body temperature. And in the process, you may burn a few extra calories.

Be sure to drink your green tea hot to get the maximum benefit. But feel free to load everything else with ice. And yes, as the ice cubes melt (and you drink them), they count towards your eight glasses of water!
drink it cold

Related Weight Loss Tip #2: Avoid Costly Liquid Calories

When you are making choices about what you drink, do it wisely. Many drinks are sweetened with sugar, high fructose corn syrup, or fruit juices. These are empty calories that don’t fill you up and don’t provide any nutritional value. Stick with the basics like water, coffee and tea, and avoid calories in your drinks. Save your calories for meals and snacks that fill you up, curb your appetite, and fuel your body in a healthy way.

Will You Meet Your Weight Loss Goals With Fat Burning Foods?

You should note that you won’t meet your weight loss goals with fat burning foods alone. On their own, they don’t burn enough calories, so they should be only one part of your weight loss or weight maintenance program. But by altering your habits, you can get some easy calorie burning for free. The slight increases in metabolism won’t get you instant weight loss success, but it certainly adds up. Over the course of a year, it may add up to 5 or even 10 pounds worth of calories. That’s either 5 extra pounds of calories you can eat while still maintaining your current weight, or 5 extra pounds you’ll lose. And who wouldn’t want to lose 5 pounds without really trying?