Staying in shape can be a constant challenge. Today, men and women are under even more pressure to keep their youthful figures since they are inundated with images of hot twenty, thirty, forty, and fifty year-old starlets that look amazing. The only problem is that most people don't have two hours a day to work out and they can't afford to pay a personal trainer to come to their house let alone pay a personal trainer. In reality, although movie star bodies are enviable, they represent a small fraction of the population. That's not to say that they don't provide inspiration, but alas you must crawl before you can walk. Here are a few simple things you can incorporate into your daily life that will help you get in shape and stay there.
1. Watch what you eat. By eating six small meals a day you can increase your metabolism and insure that your body always has enough fuel. If you don't have the greatest eating habits, don't panic. Work to change your eating habits one thing at a time. For example, have one fresh fruit or vegetable a day for two weeks before adding an additional serving per day. Another helpful tool is to track what you eat and how many calories you consume. You can use a notebook or try something on-line like Spark People.
2. Take a few extra steps, literally. You'd be surprised at how many calories you can burn just by walking. Instead of parking close to the store when shopping, park further away. Take stairs instead of the elevator or when out shopping walk a lap (or two) around the mall or grocery store.
3. Become friends with fiber. It may be gross, but bowel movements will help you stay in shape. The majority of Americans consume 7 grams of fiber a day, but recommended consumption is 25 grams. Increase your fiber intake by eating fiber rich foods such as nuts, beans, apples, spinach, sweet potatoes, etc. The list goes on. Also check the fiber content of the foods you're buying. For instance, whole-wheat pasta has more fiber than regular pasta.
4. Drink water. In conjunction with getting enough fiber, you must also drink enough water. The water will work with the fiber to help clean your digestive track. Doctors have said that much of the belly weight we carry as we age is due to residual matter that has not been expelled from the digestive track.
5. Eliminate a bad habit or two. It takes two weeks to make something a habit. So, take two weeks and replace a bad habit with a good one. Reward yourself at the end of the two weeks and then start working on replacing another bad habit until you've replaced them all.
6. Have sex. Having sex not only burns calories, it can also increase love and attraction between loving partners. The hormone oxytocin, aka the cuddle hormone, is released upon orgasm and makes couples feel more attached. This suggests that the more sex a couples has, the closer they will become.
7. Lift weights. Incorporate 3 days of weight lifting into your life. As we age, we lose muscle tone and bone density. Keeping your muscles strong helps supports the bones beneath them. Many women are afraid to lift weights thinking it will bulk them up. This is a myth. No gym membership? Do arm curls with a gallon of water or laundry detergent. While waiting for your food in the microwave, do lunges or squats. Perform any movement that mimics the movements of a weight machine at the gym. Your muscle benefits whether you are lifting 2 lbs or 10 lbs.
8. Take care of your mental and spiritual health. Life can often get in the way of your success. By making sure your mental and spiritual life is fulfilled, you'll be more equipped to handle life when it comes at you and you'll have a better chance of staying on track when it comes.
9. Relax. Stress is bad for your heart and it adds pounds to the scale. Take time each day to relax even if it's only a few minutes. Use the time to clear your head and give yourself a break from thinking.
10. Make a decision. Many times we are indecisive, but don't be indecisive now. Make a decision to get in shape and to stay in shape. Ask yourself everyday if you are doing what you need to be doing to reach that goal.
Good luck!