{"id":33595,"date":"2013-09-30T21:19:00","date_gmt":"2013-09-30T21:19:00","guid":{"rendered":"http:\/\/www.ou.org\/life\/?p=33595"},"modified":"2017-04-27T08:23:33","modified_gmt":"2017-04-27T13:23:33","slug":"starting-yet","status":"publish","type":"post","link":"https:\/\/www.ou.org\/life\/health\/starting-yet\/","title":{"rendered":"Starting Over Again\u2014Yet Again"},"content":{"rendered":"<p><a href=\"http:\/\/www.ou.org\/life\/files\/iStock_000014899408XSmall.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-33598\" src=\"http:\/\/www.ou.org\/life\/files\/iStock_000014899408XSmall-300x199.jpg\" alt=\"make it happen\" width=\"300\" height=\"199\" srcset=\"https:\/\/www.ou.org\/life\/files\/iStock_000014899408XSmall-300x199.jpg 300w, https:\/\/www.ou.org\/life\/files\/iStock_000014899408XSmall.jpg 425w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>We don\u2019t like to let go.\u00a0 Hashem even eases us out of 3 weeks of Simcha and Kedusha by giving us yet another day to celebrate, Shmini Atzeres.\u00a0 But going back to our mundane lives now has to happen and here we go again!\u00a0 The holiday season has passed and all of us have been mostly sedentary and we certainly have overeaten.\u00a0 So what are we going to do about it this time\u2014go on a diet?\u00a0 Commit to the gym?\u00a0 Take a personal trainer or go to a weight loss group?\u00a0 These are all great options, but what can we do different this time to really make a difference that can be maintained and bring the results that we all are looking for?\u00a0 The statistics for people \u201cfinally deciding to really\u00a0do something\u201d aren\u2019t very good.<\/p>\n<p>In the secular world, every January 1<sup>st<\/sup>, we hear about the New Year\u2019s resolutions.\u00a0 And taking care of our health is usually one of them.\u00a0 Gym memberships soar at the beginning of the New Year, yet by March, the dropout rate at gyms is astonishing.\u00a0 People who have purchased half-year and full-year memberships are no longer attending.\u00a0 The initial excitement slowly evaporates and we are all back into our mundane rut and bad habits.\u00a0\u00a0 So how do we get out of the rut and really make the necessary changes?\u00a0 Here are a few rules to help you succeed this time around.\u00a0 And a reminder, we have just finished the time of repentance and change so keep that in mind and this time, we really want to make it stick.<\/p>\n<ul>\n<li>The very first good idea for success for you in weight loss and health gain is to drop the grand plan. Slow and steady certainly is the winner here. \u00a0Most of us put on weight over years and years, so don\u2019t expect to drop an unreasonable amount of weight in a short time.\u00a0 Keep your weight loss goals reasonable.\u00a0 2 pounds or one kilo a week is really the maximum average weight loss you should expect for healthful and sustainable weight loss.\u00a0 \u00a0It is true that for people who have a lot of weight to lose, you might see a much larger drop the first few weeks, but a lot of that is water and built up glycogen in your muscles.\u00a0 Once you start to become active, that begins to melt away and you see a larger drop than you would see from just fat weight.\u00a0 But think about how many years it took to gain weight, and be reasonable about how long it can take to lose the same weight.\u00a0 If you are on the right type of weight loss program, you will lose slowly but surely, but it will take less time to lose than what it took to put in on.<\/li>\n<li>Second, <i>consistency is the key to success<\/i>.\u00a0 Like anything else in life, the only way to get the results you want to see is to put it into your schedule and plan carefully.\u00a0 If there is some necessity to cancel your exercise time, then make it up by moving it to another time or a different day.\u00a0 The benefits of exercise are much more pronounced when they are consistent.\u00a0 And remember that we should be walking 4-5 days a week briskly for at least 30 minutes for our cardiovascular health and dong 2-3 days a week of muscle building exercises.<\/li>\n<li>The third thing to remember is that if this isn\u2019t a top priority, it will just fall by the wayside like other things you might get excited about but have no staying power.\u00a0 You don\u2019t have to make it THE most important thing and you don\u2019t have to obsess over it, but usually it has to be a top 5 priority in your life if you want this to work.\u00a0 Learn how to say no to other things that might come along and interfere and also learn how to say no, politely, to others.\u00a0 Put the word \u201cI\u201d back in your vocabulary and remember you don\u2019t have to take a back seat to others.\u00a0 You don\u2019t have to make yourself more important all the time, but your health is at least as important and anything else.<\/li>\n<li>Four\u2014don\u2019t overlook the benefits of activity.\u00a0 We all have days where we just can\u2019t do our formal exercise program.\u00a0 Perhaps there are busy seasons in the workplace, family obligations, <i>Simchas<\/i> to organize.\u00a0 But even in those times, and really all the time, it is of great importance to stay active.\u00a0 Parking your car a few blocks away from your destination, getting off the bus a stop or two early, and using steps instead of elevators can help you lose another 4-5 kilos a year, or at least prevent that much weight gain if made into a habit that becomes part of\u00a0 your life.\u00a0 Leave that car at home when you can and just walk to your destination.\u00a0 This can all make a huge difference in your life in terms of staying healthy and aging well.<\/li>\n<li>And finally number 5\u2014DON\u2019T GO ON A DIET.\u00a0 So you want to lose weight and automatically, your brain is telling you \u201cgo on a diet.\u201d\u00a0 DON\u2019T!\u00a0 Diets have never worked well for keeping weight off and why go through that whole losing battle anyway. The failure rate on diets is more that 95% in the long term.\u00a0 So don\u2019t bother.\u00a0 Instead, get a food program that includes foods from all the necessary food groups.\u00a0 Diets or food plans that exclude entire food groups, or make them very minimal.\u00a0 Everyone is different and the ratio of proteins, unrefined carbohydrates and healthful, monounsaturated fats might be slightly different in each person\u2014but YOUR BODY NEEDS ALL OF THEM. In other words, other than cases of food allergies or certain digestive diseases don\u2019t eliminate nutrients that you definitely need for your health and your energy. And remember, we have to allow ourselves a treat every now and then.\u00a0 Plan it, keep it reasonable and enjoy it.\u00a0 Just make sure it fits in to your daily caloric allowance.<\/li>\n<\/ul>\n<p>The end result? You will function better throughout the day, you will accomplish more and you will FEEL GREAT!<\/p>\n<p>Dropping the grand plan, being consistent, prioritizing, staying active with your exercise, and not dieting will, \u00a0\u00a0<b><i>\u201cadd hours to your day, days to your year, and years to your life.\u201d<\/i><\/b><i>\u00a0<\/i><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft\" src=\"https:\/\/s3.amazonaws.com\/ou-images\/content\/alans_fitness.JPG\" alt=\"image\" width=\"126\" height=\"126\" border=\"0\" \/><\/p>\n<p><em><strong>Alan Freishtat<\/strong> is an A.C.E. CERTIFIED PERSONAL TRAINER and a BEHAVIORAL CHANGE and WELLNESS COACH with over 19 years of professional experience. Alan is the creator and director of the \u201c10 Weeks to Health\u201d program for weight loss. He is available for private coaching sessions, consultations, assessments and personalized workout programs both in his office and by telephone and skype. Alan also lectures and gives seminars and workshops. He can be reached at\u00a0<a href=\"tel:02-651-8502\">02-651-8502<\/a> or <a href=\"tel:050-555-7175\">050-555-7175<\/a>, or by email at\u00a0<a href=\"mailto:alan@alanfitness.com\">alan@alanfitness.com<\/a> Check out the his web site \u2013<a href=\"http:\/\/www.alanfitness.com\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=http:\/\/www.alanfitness.com&amp;source=gmail&amp;ust=1493381969635000&amp;usg=AFQjCNE-D7k1ng56nGzC7bQDJ55nvE1vOA\">www.alanfitness.com<\/a> US Line: <a href=\"tel:516-568-5027\">516-568-5027<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Every January 1st, we hear about the New Year\u2019s resolutions.  Gym memberships soar at the beginning of the New Year, yet by March, the dropout rate at gyms is astonishing.  The initial excitement slowly evaporates and we are all back into our mundane rut and bad habits.   So how do we get out of the rut and really make the necessary changes? <\/p>\n","protected":false},"author":469,"featured_media":33598,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[14,16],"tags":[],"class_list":["post-33595","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-physical-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Starting Over Again\u2014Yet Again - OU Life<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ou.org\/life\/health\/starting-yet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Starting Over Again\u2014Yet Again - OU Life\" \/>\n<meta property=\"og:description\" content=\"Every January 1st, we hear about the New Year\u2019s resolutions. Gym memberships soar at the beginning of the New Year, yet by March, the dropout rate at gyms is astonishing. The initial excitement slowly evaporates and we are all back into our mundane rut and bad habits.  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CERTIFIED PERSONAL TRAINER and a BEHAVIORAL CHANGE and WELLNESS COACH with over 19 years of professional experience. Alan is the creator and director of the \u201c10 Weeks to Health\u201d program for weight loss. He is available for private coaching sessions, consultations, assessments and personalized workout programs both in his office and by telephone and skype. Alan also lectures and gives seminars and workshops. 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