| For those of us who lead busy lives losing weight | | | | Association (AHA) says, 'exercising is like taking |
| can seem difficult to achieve. Health advisors | | | | the pennies from under the couch cushions and |
| suggest that a sensible way to lose weight is to | | | | putting them into your piggybank,' in that every |
| increase the amount of daily exercise. In their | | | | little bit counts.' (Meadows 2003: 18). There are |
| publication, The Step Diet, Hill et al. suggest that | | | | many small ways of increasing the amount of |
| over 2000 steps a day will significantly contribute | | | | walking in your day. For example, if you have a |
| to a reduction in weight. (Hill et al., 2004: 2). This is | | | | dog, or someone in your family or a friend has a |
| a useful method as it is doesn't cost anything and | | | | dog, then try to find the time each day to take it |
| can be incorporated into your daily routine. Diet | | | | for a brisk half-hour walk. If you're lucky to live a |
| pills and regimes are not advisable as they can | | | | mile or so away from work then get up a bit |
| precipitate dramatic weight loss, which can cause | | | | earlier and walk instead of catching the bus. Even |
| you more problems - such as skin problems and | | | | parking a bit further away when you go shopping |
| hair loss. In the worst case scenario they can | | | | can make a difference. |
| cause you to gain weight - as any sudden change | | | | So this is all about what to do outside the home. |
| in the metabolic rate can mean that when you | | | | But what about when you come back from a |
| start eating normally again you pile back on the | | | | day at work and you want to relax? You can |
| pounds. | | | | contribute to your efforts to lose weight by the |
| If exercise alone is difficult then a balanced regime | | | | way you cook: using unsaturated vegetable oils, |
| of exercise and reduced calorie intake - bearing in | | | | and oils such as corn, olive, or soyabean makes a |
| mind the maxim 'little and often' - is a good way | | | | significant difference to your fat intake. Snacks |
| to approach losing weight. It is generally believed | | | | too can be swapped for healthier, lower fat |
| that eating three smaller regular meals, with | | | | options such as sesame snaps; Ryvita, or a piece |
| morning and afternoon snacks in between, is the | | | | of fruit. (Meadows 2003: 18). Many of us like to |
| best way to lose weight. Regular eating maintains | | | | relax with a glass of wine in front of the TV - but |
| a balanced sugar level in the blood, preventing | | | | there are other more weight-loss-effective ways |
| hunger and helps us to avoid overeating. This has | | | | of relaxation. Try substituting your daily glass of |
| the effect of speeding up the metabolic rate so | | | | wine (110 calories) or half bottle (250 calories) for |
| your body breaks food down more quickly to | | | | a session of meditative yoga. In this way you can |
| turn it into energy. "Ideally, eat something small | | | | reduce calorie intake, and exercise and relax all at |
| (even a piece of fruit) every 3 hours (women) or | | | | the same time, and it doesn't cost you a penny. |
| every 5 hours (men)" (Collins, 2005). Another | | | | "Yoga also offers psychological benefits. As |
| timeless way to lose weight - and one that will | | | | Baxter Bell, a graduate of Piedmont Yoga Studio's |
| save you money - is to increase your daily intake | | | | Advanced Studies Program, says: Weight gain |
| of water. This is important as dehydration can | | | | often brings with it a great deal of harsh |
| mean that you don't reap the full benefits of your | | | | self-judgment. Through yoga, we can counteract |
| efforts to lose weight. | | | | this by creating a safe, positive environment to |
| Enough water is considered to be at least two | | | | reconnect with our bodies and quiet the |
| litres a day (Biggs, 2006). If you don't drink | | | | counterproductive messages that often arise in |
| enough then your metabolism will shut down first | | | | our minds. ( |
| causing your weight loss to slow right down; your | | | | If the traditional more-exercise-less-calories |
| digestion will suffer; and you might experience | | | | method doesn't work then look into alternative |
| 'fake hunger' symptoms (Biggs 2006) . It is | | | | ways to lose weight. There are little exercises |
| important to remember that some people lose | | | | and tips that can take all of 15 minutes of your |
| weight more easily than others because of their | | | | day - such as the ancient Chinese system of |
| body's ability to burn fat. One of the most | | | | exercise called Chi Kung. A specific series of |
| effective ways to burn fat is through | | | | movements called the Swimming Dragon is |
| cardio-vascular exercise which increases the heart | | | | renowned for its effectiveness in helping to lose |
| rate sufficiently - for example, aerobics or running. | | | | weight. Through a series of simple movements, |
| This form of exercise is more effective than, say | | | | the Swimming Dragon works to stimulate the |
| for example, weight lifting or light walking, which | | | | correct flow of chi, or vital energy, through the |
| are good muscle-toning activities helping to reduce | | | | meridians (energy pathways) of the body. The |
| the appearance of fat. However, if you simply | | | | exercise massages all the internal organs and |
| don't have time to go to an aerobics class or the | | | | helps to normalise hormone secretions. By |
| space in your own home, then other forms of | | | | practising the exercise for 15 minutes once or |
| exercise are still effective. Jon Shepherd, from | | | | twice a day, it is claimed that your body will begin |
| Ultra-FIT magazine, explains: "You won't burn so | | | | to naturally break down unwanted fatty tissue. |
| many calories weight training, but the potential | | | | (Alexander, J, 1996: 31) |
| effect it will have on your body composition and | | | | Lastly, weight loss is something to be achieved |
| metabolic rate are significant. Muscle is the most | | | | over time: take it a step at a time and don't |
| metabolically active part of your body, burning up | | | | expect too much. Most importantly, losing weight |
| to three times as many calories as any other | | | | should be something that fits comfortably into the |
| tissue type. Weights (and other forms of | | | | rest of your life and something that you enjoy. |
| resistance training, like circuits) promote the | | | | References |
| development of lean muscle, boosting your fat | | | | Alexander, J., 1996, 'How to lose weight in fifteen |
| burning potential" Source: ( | | | | minutes.' The Daily Mail. December 30. |
| Fitness activities and calorie burning | | | | Bell, B, 2006, 'Can Yoga help me to Lose Weight?' |
| Activity calories/hour Aerobics high intensity 520 | | | | Yoga Journal. Online. Available from: ' [Accessed 14 |
| Rowing - slow 400 Weight training 270-450 | | | | 11/06] |
| Swimming for fitness 630 Treadmill running | | | | Biggs, S, 2006, 'Lose Weight with Water.' Website |
| (3.8min/km) 1000 Treadmill running (5.6 min/km) | | | | For Women. Available from: ' [Accessed 14/11/06] |
| 750 Source: ( | | | | Collins, A, 2005. Weight Loss Support website. |
| The above figures are based on a 65kg individual. | | | | Available from: ' [Accessed 14/11/06] |
| If you weighed more then additional calories will | | | | Hill, J., Peters, J.C., Jortberg, B. T., Peeke, P., 2004, |
| be expended, fewer if you weigh less. The table | | | | The Step Diet : Count Steps, Not Calories to Lose |
| illustrates the differences in calorie reduction | | | | Weight and Keep It off Forever. New York: |
| between various activities. It is important to find | | | | Longman Publishing Company |
| the right kind of exercise to suit you. For most | | | | Meadows, M., 2003, 'How to Keep Your Heart |
| people, walking is the easiest and most effective | | | | Healthy.' FDA Consumer. Vol 37. Issue 6. |
| form of exercise. Ann Bolger, M.D., a | | | | Ultra-FIT Magazine. |
| spokeswoman for the American Heart | | | | |