Dr. Curtis McElroy

Author: docmac

  • 5 Effective Ways To Stay On Track With Weight Loss

    5 Effective Ways To Stay On Track With Weight Loss

    Many people would love to lose 5 pounds, but there are those who need to lose, as much as 30, 50, or even 100 pounds.

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    The weight loss journey is not short nor is it easy and often includes ups, downs, plateaus, and setbacks.

    So how can it be accomplished?

    You’ve seen the stories of heroic triumphs plastered across the Internet, social media, talk shows, and infomercials, the ones with amazing headlines such as, “Amazing Mom With 5 Kids Finds Time to Hit the Gym” or “Spectacular 100 Pound Weight-loss With Common Sense Tactics.”

    These are not miracles, these people did not find a magic pill, they used sensible tactics to reach their goals.

    The following are 5 effective ways to stay on track and achieve your weight loss goals:

    1.) Treat Yourself as a Human

    It is okay to fall off the wagon. No one can stay focussed and motivated forever.

    You may encounter a stressful situation you are having trouble managing.

    You may binge while you are all by yourself or in front of everybody at a celebration.

    The key is to forgive yourself.

    The important thing is to know it may happen and when it does just get back up and keep on working to achieve your weight loss goals.

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    A cheat day or wavering in your willpower means you are human. Be prepared and expect it, the key is to move on and get back on track immediately.

     

     

    2.) Set Manageable Goals

    Achieving a 50 or 100 pound weight loss is not by any means unattainable, but reaching goals renews your motivation.

    If you want to keep your weight loss on track, break it down into bite-sized nuggets.

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    Plan to lose about 5 to 10 pounds a month (or about a one to two pounds of weight loss each week is considered healthy and sustainable weight loss).

    Anything more than that, is a celebration. Anything less is still a victory.

    The important part is you are setting manageable goals with healthy ideas about what your body is most likely capable of achieving.

    3.) Find A Buddy

    Weight loss in particular is easier when you decide not to go it alone.

    A workout buddy can be a big help.

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    You can diet at home with your spouse, use a weight loss app, join a weight loss program, hire a nutritionist or a fitness trainer.

    The bigger your support group the more energy you have to keep you motivated to achieve your weight loss goals.

     

     

    4.) Break the Plateaus

    Wow, you are doing the work and it is really paying off you have lost 10, 15, even 25 pounds.

    You keep things going, but you can’t seem to lose anymore weight. It all stops working, the diet, the cardio, the strength training seems to stop being of any value.

    Your journey has plateaued and you find yourself a little bit hopeless all over again.

    powerthruplateaus

    The key is to power through a plateau by getting out of your rut. Often in weight loss, we find ourselves in set routines  when working out and eating for weight loss..

    Changing your routine by taking an extra or different workout class, adding strength session to your week or adjust your protein ratio.

    Shocking your system is one of the most effective ways to work through a plateau.

    5.) Make Your Biggest Changes Small Ones

    The best ways to make your weight loss stick involves small sustainable changes you don’t really notice.

    Flavored waters instead of soda during the day and with meals, smaller plates when you eat, skipping dessert, or eating a little fruit instead of cake are all small sustainable changes to keep your weight loss on track.

    smallchangesforweightlossgoals

    Most important, these profound habit changes ensure long-term weight loss success.

    The best changes, the ones that make the most difference are the ones you can stick to for longer than the 6-12 weeks of your weight loss plan.

    Start your weight loss plan with a goal to lose one pound a week.

    Focus on burning 250 calories and decreasing your caloric intake 250 calories per day and you should begin to lose one pound a week.

    Stick with it…

  • Get Kids Moving With These 8 Exercise And Fitness Tips

    Get Kids Moving With These 8 Exercise And Fitness Tips

    These days our children don’t get nearly enough exercise. Instead they are tucked away in their rooms playing on all sorts of electronic gadgets. If you are a parent this can be very frustrating. Especially if you notice your child is starting to gain a lot of weight.

    Most parents want to help but they really don’t know how. This is especially the case for parents who are not active themselves and so they don’t know where to begin. But, it is of utmost importance to make sure that kids get at least 60 minutes of physical activity daily and don’t assume that school PE and recess periods will take care of it.

    Here are some of the best exercise and fitness tips to get kids moving.

    Tip #1 – Make Exercise Fun & Easy

    You have to remember these are children we are talking about. That means they aren’t going to be interested in some boot camp style workouts. They want something that’s fun and easy to do. When a child is engaging in an activity they want to feel competent and self-efficient. If they don’t feel they can do the exercise they will shut down. So choose an activity or exercise that doesn’t require too much thought. Something they can catch onto quickly.

    Tip #2 – Take It Slow

    Yes it is recommended children get at least 60 minutes of exercise a day. However, if your child is not used to being active there is no way they will make it through an hour fitness session the first time out. So take things slow. Start off with just 10 minutes of play a day. You can play hide and seek or throw a Frisbee around. Use a timer and when the time is up stop playing and go back inside. This does two very important things. Its shows children getting outside is fun and it also makes them want to do it again.

    Tip #3 – Avoid Games Where Players Can Be Eliminated

    This is especially important if you are dealing with a child who is overweight. You don’t want to play any games that will make it easy for the child to be eliminated. For an overweight child this type of game can have a negative impact on their self-esteem. Once the child is eliminated they will have to sit out for the rest of the game. That means they won’t get any exercise which in turn defeats the whole purpose in the first place. So avoid games like dodge ball.

    Tip #4 – Consider Finding Your Child A Mentor

    Sometimes a child might not respond to their parents. Especially if they are severely overweight. They will be reluctant to do anything that has to do with exercise. One way to combat this is find your child a mentor. Find someone they look up to and have a great deal of respect for. This could be a neighbor, a family friend or a fitness professional in your local area. Having a mentor is a great way to show your child exercising and staying healthy is a cool thing to do.

    Tip #5 – Keep At It

    If you child doesn’t respond to you the first few times that doesn’t mean you should give up. Keep at it. Be creative and try to find new, fun ways to approach the situation. It won’t be easy to get your child to start moving if it’s something they are not used to doing. But stick with and stay positive. Eventually your child will come around.

    Tip #6 – Organized Sports

    This is a great idea for both boys and girls and the YMCA and local little leagues are great places to start.
    There are plenty of choices, including:
    • Soccer
    • Basketball
    • Baseball
    • Football
    • Volleyball
    • And others

    Organized sports and teams have regular practices and games and so provide ample opportunity for kids to get the optimal amount of exercise. Plus, it’s a great family event for bonding and teaches kids to be part of a team. And, hey, you never know, you might just have another Coby Bryant or a Babe Ruth in your family.

    Tip #7 – Outdoor Games

    There are plenty of fun outdoor games in the toy sporting goods sections of department stores. Some of them facilitate creativity and imagination as well, and are games the whole family can participate in.

    Tip #8 – Wii Fit

    For kids that love video games and a Nintendo Wii, nothing is more fun than the Wii Fit, which is a specialty console for fitness games.

    They are fun, and when you have the Wii Fit Board kids can follow along with the exercise on the screen and move, instead of just sitting in front of their console as in the typical gaming experience.

  • 5 Fitness Tips For Seniors

     5 Fitness Tips for Seniors

    You know you should exercise regularly, drink lots of water and eat nutritious foods.

    Those are 3 smart fitness tips everyone should live by.

    If you are a senior, the following tips provide even more support for a fit and healthy lifestyle.

    1. It’s Never Too Late to Start

    Don’t think that since you have lived a life of little exercise and physical activity, there is no need to start now. Just 15 minutes after you begin exercising, you benefit by the increased rate of healthy oxygen pumped throughout your body.

    Make exercise a regular part of your daily and weekly activities, and your health can improve quickly.

    2. Stop Comparing Yourself to Others

    There are always going to be other people in better (and worse) shape than you.

    Comparing your level of fitness to someone else is pointless. You are an incredibly unique individual.

    What someone else can or cannot do has nothing to do with you. Continue to make strides with your physical fitness, keeping moving and active on a daily basis, and your efforts will pay off.

    3. Don’t Underestimate Yourself

    The last 20 or 30 years research continues to show that what we thought about the inevitability of aging is not entirely true. The things that you can accomplish, physically, spiritually, emotionally and mentally, are not limited by your age.

    If you haven’t exercised in a while, start slow, but don’t underestimate what frequent physical activity, lots of rest, smart nutrition and hydration can accomplish in your life.

    4. For Senior Citizens Who Used To Be Athletes – You Are Not That Young Anymore

    You just learned that you may be able to do more physically than you ever thought possible as a senior citizen.

    This mindset can lead to incredible health rewards. On the other side of that coin are those individuals who overestimate their physical ability as seniors.

    If you used to be an athlete, or you were just very physically active as a youngster, don’t overestimate your strength and endurance. You can lead a wonderfully healthy life as a senior, but not if you injure yourself by overestimating your physical abilities.

    5. Get Strength Training, Balance Exercises and Aerobics in Your Life

    Balance exercises include yoga, Pilates and tai chi. Every year past 60, your chances of falling increase.

    That’s why balance exercises are so important for seniors. However, as mentioned above, so is regular and moderately intense aerobic activity. Add strength training, like body weight training or lifting weights, and you have the perfect trifecta of senior exercising for a fit and healthy body – strength training, balance exercises and aerobics.

Copyright @ 2017 DrCurtisMcElroy