♦ Decrease your calorie intake: Losing weight may seem complicated, but it really comes down down to this: take in fewer calories than your body burns every day. So to lose weight, we must create a negative calorie balance, or calorie deficit. In other words, the amount of calories we consume from food and beverages must be less than the amount of calories we use to exercise and to function in everyday life. Although you can obtain a calorie deficit by increasing your activity, most attain it by altering what they eat. For optimal results, eating fewer calories in combination with increasing activity can make a big difference in both weight loss and weight maintenance.

As a reference, 3500 calories equals one pound. So if you reduce your calorie intake by 500 calories or create a 500 calorie deficit per day for one week, you should lose one pound. The American Dietetic Association (ADA) recommends losing no more than 1 to 2 pounds per week to ensure that any weight lost is not lean body mass but fat mass.

♦ Monitor your portions/servings: Confused about what an adequate portion of food is? It’s not surprising given the “super-sized” menus available in many fast-food restaurants. When we are served larger portions, we tend to eat more. Studies have shown that people consume 30% more food when offered a larger portion, even though they were just as satisfied with a smaller portion. Check out the U.S. Department of Agriculture’s Food Pyramid Guide for more details on recommended servings.

♦ Keep a food journal: More than enough research has shown that those who monitor their food intake are more successful with lifestyle change. Keeping a record of the foods you eat can help make you aware of your calorie consumption so you can reduce it; many find it helpful to record the amount of calories that they consume in the first few weeks of a weight loss program. If your budget will not allow for the assistance of a registered dietitian, then a great online resource is MyDailyPlate.com.

♦ Focus on body composition: A typical bathroom scale is not the best way to measure weight loss; it merely indicates the number of pounds, which does not clarify what those pounds are: fat or muscle. Furthermore, a scale often shows mere shifts in water retention, which are temporary and do not reflect changes in one’s amount of body fat. The best way to get an accurate picture is to measure your body fat percentage. One of the more popular methods to measure body fat is with skin calipers, a method considered easy and accurate when performed correctly. Ask a personal trainer at your gym or other reputable fitness professional to assist you.

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Jillian Michaels

Over 500,000 units sold;the first Wii game that combines a celebrity fitness trainer and the motion-based Wii system and Wii Balance Board accessory, has sold over 500,000 units and is an NPD Top Seller. In Jillian Michaels’ Fitness Ultimatum 2009 players become new recruits in Jillian’s boot camp where they enroll in a unique training program composed of challenging fitness tests and an ever-changing series of workouts. Jillian Michaels’ Fitness Ultimatum 2009 is now available across North America.

The bad news for people trying to slim is that the body is programmed to resist weight loss, according to new Australian research.

It is well known that dieters and people exercising to shed kilos often hit a plateau – a point where weight loss stops that is difficult to push past.

Weight management consultants recommend longer exercise times, higher intensity or cross training to combat it.

But Queensland University of Technology researcher Neil King has found this plateau can remain firmly in place for a prolonged period even when you continue to exercise or diet.

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1. Teenagers and kids are utilizing personal trainers for sport-specific training. As the number of student athletes increases, so does the importance of sport-specific training. On today’s playing fields, the kids are bigger, stronger and faster than ever before. A sport-specific training program involves focusing on the specific skills associated with an activity (e.g., tennis players strengthening the rotator cuff muscles to improve their serve), while improving cardio respiratory endurance, muscle strength, core stability and flexibility.
2. Clubs and trainers offer more flexible workout sessions. Small-group personal training (usually less than five individuals) continues to grow. Such programming is a great way to receive the technical instruction and close supervision of personal training at a more economical cost. This modified approach offers an option for families to work out together as well. It’s important that parents show children that being active can be a fun and regular part of daily life. These sessions can offer a safe exercise option while under the supervision of a certified fitness professional.
3. In-home training grows in popularity. Participants are looking for variety in their workout regimen and a home gym can be a comfortable and inexpensive place to work out. Many personal trainers will come directly to the home to offer guidance. This can be very helpful to inexperienced exercisers.
4. An increase in specialized fitness programming for older adults. A well-balanced fitness program offers many benefits for seniors. It conditions muscles, tendons, ligaments and bones to help fight osteoarthritis and osteoporosis, keeping your body more limber, stabilizes your joints and lowers the risk of everyday injury.
5. Simple exercise habits, such as a walk-a-day, remain popular. The nation’s growing waistline can best be fought with a minimum of 60 minutes of exercise per day. Moderately intense daily activity can prevent illness and prolong your life. It also can be a great way to meet people or include family and friends in a fit and active lifestyle.
6. Balance training continues to be a strong trend. Balance training activities (e.g., Tai Chi, yoga, Pilates, etc.) and equipment (e.g., foam rollers, wobble boards, Bosu balls, etc.) are among the fastest growing and most popular exercise options for adults. Health clubs and trainers are offering balance training programs for virtually all levels and types of participants.
7. Employers are encouraging fitness and weight loss. A vast majority of adult Americans are inactive and overweight, at times costing their employers to lose revenue due to increased rates of absenteeism, higher health and medical expenses, and reduced productivity. Now a growing number of corporations are offering wellness programming to its workers in an effort to encourage physical activity, sensible nutrition habits, and an overall healthier lifestyle.
8. More and more restaurants are offering healthier nutrition options. Many Americans are demanding to know what’s in their meals and restaurants are responding by offering nutritional content listed on their menus. These listings can keep help to keep you on track and in control of portion sizes when dining out.
9. A growing tendency to blend popular mind-body programs such as yoga and Pilates with more traditional forms of exercise. These fusion classes and programs will combine the traditional elements of a fitness regimen with many of the key elements of mind-body activities including proper posture, breathing and body awareness. By incorporating elements of mental and spiritual fitness, individuals will take better care of their entire being and psychological self, not just their bodies.
10. Functional fitness continues its strong presence in personal training sessions and group fitness classes. Functional strength training and/or core strengthening activities enhance coordination, strength and endurance in everyday activities. Focusing on exercising several muscles and joints together rather than working a particular muscle or group of muscles better prepares the body for daily activities and recreational pursuits.

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Now for the good part of this newspiece. Though gastrointestinal symptoms may impede their ability to exercise, those symptoms may also be alleviated by exercise. So get up and get moving!

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