Q: I’m getting desperate. I need to lose weight, but it never happens. I want to exercise, but I can’t seem to stay motivated. I want to be healthier. How can I get on track? – Katie P., Foxboro, Mass.
A: Start simple, and don’t be discouraged if the weight doesn’t fall off. You’re building for a lifetime of health. Your first step? Walk 30 extra minutes a day. With that 30-minute walk – or three 10-minute walks – you are doing a lot to get your health on track. You might want to sign up now for a local charity walk-a-thon in the spring; having a goal that does good for others will provide incentive to stay disciplined. After 30 days of taking 30-minute walks, you should reward yourself by buying and using a pedometer.
There are other proven techniques for creating new habits and sticking to them. Dr. Mike’s Wellness Center uses them to help people who want to reclaim their health.
Pick a realistic, long-term goal: Ask yourself, “What can I reasonably accomplish in six to 12 months?” As you set your goal, remember: If you lose weight slowly – 1 pound a week – you increase your chances of keeping it off. And people who start a moderate activity program feel better and can slowly build up intensity and endurance. (Aim for 10,000 steps a day.) You’re more likely to sustain working out than people who dive into super-tough routines.
Pick a mentor or buddy: Whether it’s a friend, nutritionist, coach or gym instructor, arrange to work toward your goal with someone who can support you. All of us need help to stay the healthy course; otherwise life’s demands, big and small, intervene. A buddy or coach can help you keep YOU as a priority. (Remember, keeping yourself healthy demonstrates your love for others.)
It takes two to three weeks for a new behavior to become a habit. Apply your willpower for 14-21 days, and you’ll see the rewards in a renovated life and a younger you!
– Dr. Michael Roizen & Dr. Mehmet Oz
© 2012 Michael Roizen, M.D. and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc.
