January is not the time to try and lose weight. It is dark, most of the country is cold and television is just starting to get good again. Yet people will flock to gyms and weigh-in centers by the droves. Fitness clubs and gyms are crowded and annoying for the first 3-6 weeks of the year. Diet (processed) food companies have been rubbing their hands together in glee for weeks (January 1st is their Black Friday.) The diet industry is a gazillion dollar industry, and if it worked it wouldn’t exist. All that said, if you insist upon changing your physical ways in January, it’s nice to have an encouraging coach:
Most people fall into one of two categories of food relationships: “all things in moderation” and “restrictive” eaters. The former orientation allows for tweaks or portion control when looking to adjust the bathroom scale (which is meant only euphemistically as a bathroom scale is nothing more than an evil monkey and/or a terrific place to stub your toe each and every morning.)
The “restrictive” eater habitually refers to food (or their own eating habits) as “good” or “bad.” Their relationship with food is based on what it represents emotionally rather than what it does for them physically. Eaters in this camp have a more challenging time changing food behavior. Booking a few visits with a registered dietician could be a life altering experience for these eaters. Developing a layer of consciousness about nutrition and one’s specific physical needs could permanently alter food relationships. Eating will always have an emotional component, but like all behaviors there should be intellectual underpinnings.
If there is any doubt that physical movement is as necessary as oxygen, visit a retirement community. The quality of life is vastly different for those who have moved throughout their lives and those who spent more than a few hours on the couch. A lifetime habit of motion is a wise investment. The key to any lifetime habit is to discover what one enjoys. For those who are blessed with a true passion for athleticism, the options are endless. For the rest of us we must overcome boredom, awkwardness, or (sigh) a childhood trauma of being picked last.
The first step toward the “movement as habit” goal is to ignore the rules. It isn’t that “weight-bearing” is not a fabulous tool to promote bone density; it is simply that too many rules can discourage one from any attempts at movement whatsoever. Simply put aside all notions of “duration,” “intensity,” and “method” for the moment. The second step is finding something to do that’s actually enjoyable.
You probably know if you are energized by the presence of others or not. You also have a sense of whether you’re a free-range person or one who thrives in regiment. For the socially motivated, fitness classes may be just the ticket. For the truly adventurous, there are teams to join. Volleyball, baseball, and bowling offer varying degrees of activity and socializing. The social factor may also be addressed by organizing one or two friends once or twice a week. Walking and exercise dvds are a wonderful background for conversation. For those most inspired when alone, anything is possible. You are beholden to nobody’s schedule or preferences. Put on the headphones and dance like there’s no one watching, buy a jump rope, go for a walk/run, or take up bicycling. The most important factor in any activity is that the body is moving and the mind is enjoying it. This will ensure that the behavior does indeed become a habit.
An important note regarding one’s diet and movement regime; know your true body size and do not distort it. Trying to outsmart one’s nature is simply an oxymoronic endeavor. An inflated body is as unhealthy and as frightening as an emaciated body. One’s head should not tower over one’s frame. No doubt several examples of such oddities come to mind; it would simply be too cruel to mention them here.