Being healthy should be a lifelong goal, but as the weather gets warmer, you may have found motivation to shed some pounds put on during the colder months.
You might be eyeing that swimsuit and the number on the scale. If you have a fitness goal to reach before summer, start now.
“It’s very r
easonable to see weight loss in the first few weeks,” Doctor Matthew Anastasi said. However, in order to really put on muscle mass and develop muscle tone, that often develops over more of a longer time period, roughly eight to 12 weeks.”
Anastasi with Mayo Clinic says health should be a long-term goal, but if you’ve suddenly found motivation, set yourself up for success by eating a well-balanced diet, a combination of fruits, veggies, and lean proteins while avoiding processed foods and added sugars.
Next, being physically active for 150 minutes of moderate exercise per week is recommended. And switch it up; do cardio some days and strength and resistance training other days.
“I think the biggest key is to not try to go from zero to 60 right away,” Anastasi said. “We often see a lot of soft tissue injuries at the beginning of the year because people start the year off with a New Year’s resolution and they go from not being active at all and being rather sedentary to trying to run five miles per day to stay.”
To stay motivated, Anastasi says to build exercise into your schedule. He says getting good quality sleep is also key, allowing your body to recharge. And remember to stay hydrated; avoiding alcohol can also help.
“There can be a lot of unnecessary calories and sugar in alcohol,” Anastasi said. “So when you’re looking at trying to lose weight, those can be working against you.”
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