How to Be in Better Shape a Year from Now

Getting in better physical shape is a worthy ambition and one that is probably on everybody's list. Sometimes we cave in to fulfilling the desire to lose weight because it seems like an impossible task or because we simply don't know exactly what to do.

You don't have to spend a mint at a health club or pay huge bucks for some pre-packaged diet food program.

Sometimes it's just a matter of making a few adjustments to your lifestyle.

Set realistic goals.

I think one reason that folks fail with losing weight is that they set unrealistic goals by trying "quick fix" remedies that promise to help them lose a lot of pounds in record time.

This is why the people who create and market fad diets make a lot of money. They know we want to lose 25 pounds or more "right now" and, in our desperation, we fall for it.

Some of them don't work at all, some are dangerous and few of them show us how to modify our eating habits, which is the real secret to obtaining a more lasting weight loss.

If you want to lose weight, aim for a goal that is reasonable, such as 5 pounds a month.

I also don't recommend beginning any weight loss program during the holiday season, because-let's be honest-you know you are going to overindulge during that time.

Drink more water.

Get rid of sugary drinks like sodas and juices and replace them with good old H2O.

Water not only helps you have been digestion, but may actually help you lose up to 5 pounds more than people trying to lose weight who don't drink water. Drinking water also tends to make you feel a lot fuller, so that you aren't as apt to overeat.

Try to drink a minimum of 4 glasses of water a day and up to 8 glasses a day for optimal results.

Drink green tea.

It may take a bit of time to get used to its taste, but drinking 2-4 cups of green tea daily.

I've read a number of magazine articles and studies on green tea and they all say that green tea speeds up the metabolism and decreases your appetite. Fat absorption is hindered, as well.

Some people find the taste of green tea much to bitter to tolerate and too much caffeine can be problem, if you are dealing with certain health issues. If either is the case with you, try buying green tea extract at your local health food store.

I generally drink a decaffeinated green tea, but what I like best is that I can now distance myself from all those sweet drinks I've gotten used to drinking in the past.

Eat more fiber

Whenever you hear about making dietary modifications, you always hear somebody mention "more fiber."

Fiber may aid with losing weight and help to fill up, so that you eat less.

Men 50 or less should eat at least 38 grams of fiber daily, while men over 50 should eat at least 30 grams. Women 50 and under should eat at least 25 grams of fiber per day, while women over 50 need 21 grams.

Some high fiber foods include almonds, whole grain breads, oats, brown rice, whole wheat pasta,dried fruits, blueberries, strawberries, mangos, apples with the skin left on, oranges, broccoli,dark green leafy vegetables and dried beans.

Of course, you know that you might have to run to the restroom quite a bit while on a high fiber diet., However, just remember to eat the amount of fiber you need, without going overboard and this should not be a big problem, as you get used to it being a regular part of your daily eating.

Walk.

Unless you have mobility issues, walking is one of the best form of exercises to aid in weight loss and general well-being.
What could be easier? It's free to do and all you need is a good pair of walking shoes, a good path and 30 minutes of time a day.

Walking can help boost energy, burn more body fat and help decrease certain health risks, such as cardiovascular disease.

I do suggest that women walk with a buddy and not alone, for safety reasons.

If you live in an area where there is adverse weather or you're afraid to walk in the area where you live, perhaps purchasing a treadmill may be a more feasible way of getting in some walking time.

Deep Breathing

As astounding as it may sound, the way we breathe may be able to help with weight loss.

Something call "diaphragmatic deep breathing" may help increase your metabolism level. It involves inhaling deeply through the nose and exhaling through the mouth.

There is even a system of exercises called Oxycise that employs this principal of "diaphragmatic deep breathing" while doing a series of low-impact exercises for about 15 minutes a day.

Consider doing this, especially if more high-impact exercises are too difficult for you.

Get some support.

There really are people who are so self-disciplined that they can make a decision that they are going to lose weight and do it, all on their own. I know for certain that I am not one of these folks.

All of us know of at least one friend or relative who wants to do a little self-improvement, just as we do. Get one of them to agree to be your "diet" or "exercise" buddy, so the two of you can help to encourage and motivate each other.

It makes you feel better to know somebody else is going through the same thing you are and that they understand how difficult it is.

If you don't have anybody you know for support, try finding a support group online or an offline support group like Overeater's Anonymous.

You Don't Have to Get Thin As a Rail

I am not advocating that people have to get stick-thin, as that offers a whole other set of health problems.

I do believe, though, that we all need to be at the weight that is most healthful for us individually and that healthier eating habits and exercise are a way of improving our quality of life. Losing even a few pounds can make the difference in health concerns, such as high blood pressure.

The good thing is that it isn't impossible to get in better shape during the new year.

All you have to do is be willing to try. I know I am.