Getting you started

If you are one of the millions that over indulged at Christmas and set yourself the 'new you' regime in the midst of the New Years day hangover and have now given up, this article is for you! On the way, we'll explain how the changes will help you now and for the future and we'll also dispel some of those classic misleading myths. So let me start by answering some of the most popular questions I get frequently asked.

I feel like I'm losing weight, yet the scales aren't changing?

First things first, it's important to understand body composition. When we talk about losing (or gaining) body weight, we actually mean body fat. The body is predominantly comprised of fat, muscle and water. Muscle weighs one and a half times more than fat, therefore scales can at times be misleading and inaccurate. An individual may be very hydrated (have lots of water) and have high levels of muscle and low amounts of body fat and yet still be deemed as fairly 'heavy'. Perhaps a good way to monitor progress would be by simply measuring waist, hips and thighs. Or you could take frequent photos (possibly monthly) and compare.

How do I therefore lose body fat?

Put simply, if you eat more calories than you use, you will put on weight and conversely if you burn more calories than you consume; you will lose weight. This seems simple but in reality though, it isn't always. Three elements need to be working together for us to succeed, these are:

·         Exercise - Both cardiovascular (working the heart and lungs, huff and puff!) and resistance training (toning and strengthening)

·         Healthy eating (and drinking!) - eating and drinking the right things at the right times, remember EVERYTHING IN MODERATION. If you completely cut out those lovely naughty things, how long realistically will that last?? A day, a week, a month... So cut down on the

bad things, those chocolates, sweets and alcohol! And you'll find that those cravings lessen over time. Added to the increased amount of exercise you're going to be doing ! and it's a win win win.

·         Lifestyle changes - Do you really need to drive to the shop? Do you have to always use the escalators? Little changes make for big rewards.

What's the most important thing to remember?

Have a long term perspective. This is where I believe most people fail. If you are always looking short term, then you won't ever truly succeed. I'm sure you know of a 'friend' who has tried a diet in the past. I would hazard a guess that the diet was short term, and subsequently if any weight was lost it returned, plus more! There are physiological reasons for this, and I'm not going to get into this now, but the most important point here is that fad diets don't work. There are some healthy eating plans out there that are great, but the 'diets' are a big fat NO from me.

So in summary, here are my top tips...

1.     Be sensible - eat the bad things occasionally but not as often.

2.       Start exercising frequently - you don't have to join a gym if they worry you, walking is free.

3.       Why not invite a friend along, you can have a natter and burn some calories at the same time!

4.       Be positive and believe in yourself - you can do it, you just have to work hard.

5.       Think long term - forget short term fad diets, think healthy forever.

6.       You may trip up along the way and have set backs, but remember failure isn't the end of the world, you will learn lots and appreciate the successful times more.

7.       Don't be afraid if you want professional advice. You are not alone, there are many people you can turn to who will help.

8.     Enjoy it! The more you can enjoy it the greater the chance of continual success, so big smile and give it a go.

Oliver Kelly 2010 ©