Now that summer has arrived you may have noticed that your eating and exercise habits over the past several months (or years!) haven’t been kind to your body. For some people this comes as a surprise, and they wonder where their beach body from last summer went. For others, their beach body may be long gone, but they are motivated to get back in shape now.
Obviously, this will mean making changes to what you eat and your exercise habits. If you want to lose 5–10 pounds and get back in shape, this means small changes to your diet and focus on exercise designed to meet your fitness goals. If you have more significant weight to lose you will need a stricter diet and an exercise program that will help you lose fat while building your strength, endurance, and flexibility.
While diet and exercise can help you get back in shape, staying in shape requires making lasting behavior changes. Here are some questions that will help you find your missing beach body now and not lose it again in the future. This is the topic of my Health & Fitness column in the Aiken Standard this week.
When did you last see it?
Many people can identify a time in their life when their lifestyle changed and weight gain began. Commonly, this is getting married, starting a new job, or having children. Other people notice that they have gained weight, but can’t point to any specific reason why. In both cases, healthy eating and exercise routines get replaced with other less beneficial habits. The result for most people is gaining weight and losing fitness, either quickly or more slowly over years. Understanding what caused these changes is critical for reversing them.
How long has it been gone?
The longer you have been inactive and eating poorly, the longer you have been developing these unhealthy habits. The consequence is that it will be more challenging to undo the damage these habits have caused and teach yourself new habits that are consistent with better health. Your task is relatively easy if you have just gained a few pounds since last summer. Trying to reverse years or decades of inactivity and unhealthy eating is a bigger challenge, but one you simply must take on!
Where did you last see it?
The environment has a huge impact on our health, largely through influencing our activity and eating behaviors. In many cases, weight gain may be at least partly a consequence of where we spend our time. For example, a new job that involves long commutes by car and workdays spent sitting can make gaining weight almost inevitable. Quitting that job probably isn’t reasonable but knowing how it has affected your health allows you to focus your efforts on increasing your activity outside of work. For many women (and men, too), weight gain occurs after graduating from college, getting married, and having children. While there are many contributing lifestyle factors in this case, the change from an active college campus to a more sedentary environment certainly plays a role.
Once you figure out when and where you last saw your beach body you will have an idea of what you need to do to get it back. Keep in mind that the type of behavior changes you need to make to lose weight and get back in shape are difficult and will take time to adopt. While you shouldn’t expect any miracles in the next month or two, developing healthy eating and activity habits can have a miraculous effect on your weight, your health, and how you feel in the years to come!