published Sunday, January 6th, 2013

A year's worth of tips to losing weight

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    Donna Elle works out on an elliptical at the downtown YMCA, where she teaches a fitness class called Donna's D.I.V.A.s (Determined Individual Valuing Activity).
    Photo by Alyson Wright.
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City offers free and low-cost fitness programs

The City of Chattanooga Parks and Recreation Department is providing dozens of fitness programs for numerous age groups and abilities.

Rick O'Rear, fitness coordinator with the Chattanooga Fitness Center, says the department will offer Zumba, water fitness, line dancing, senior fitness, light aerobics, yoga, chair exercise, lap swimming, free adult aerobics, senior sports and other activities.

Many classes are free, he says, while some, including Zumba and water fitness, are only a few dollars per class.

Classes are available several times a day, Monday through Saturday, in numerous community centers and the Chattanooga Fitness Center at Warner Park.

For more information, contact the Chattanooga Fitness Center at 423-697-1320 or the Parks and Recreation Administration office at 423-643-6096.

Donna Elle knows it's hard to stick with a resolution.

She also knows that it can be done. She's been doing it for six years.

"I started my weight-losing journey in 2003, but it wasn't until 2007 that I buckled down and stuck with it," says Elle, a TV reporter with WRCB-TV Channel 3, deejay and fitness instructor at the YMCA and D1 Chattanooga, a fitness/sports training facility, co-owned by Peyton Manning, in East Brainerd.

Since then, she has lost 88 pounds -- just 12 pounds away from the goal she set for herself nine years ago at age 27.

"I finally got on the right track when I realized I needed to get with a program that I could do for the rest of my life, not just three months," she says.

"I also remind myself often that I will never go back to the lifestyle I had before losing my weight, and I forgive myself when I mess up, just like I did over the holidays. I've already made up for it."

The goal, fitness experts say, is to ditch the diets, the "all or nothing" mentality and the "no-pain, no-gain" fitness goals. Losing weight and keeping fit is more about using common sense to eat less junk food, move more and have fun doing it.

"To be healthy we must all have something I call 'ancient wisdom,' which is a trait that past cultures strongly relied on to maintain their health. Ancient wisdom was based in the natural laws of eating natural, chemical free, unprocessed foods the way nature intended them to be," explains Ed Jones, owner of Nutrition World Chattanooga. "The other word for ancient wisdom could possibly be 'common sense.'"

Ultimately, he says, the secret to a successful diet is loving oneself.

"Thirty-four years of being in the health business has taught me that the most important rule for being healthy is (that) we must love ourselves fully because no one takes good care of things in their lives that they dislike," Jones says.

So instead of embarking on yet another diet, why not try to lose roughly 1 pound a week by creating a modest 500-calorie deficit each day? That's easily accomplished by slashing about 250 calories from your diet (the equivalent of five Oreos) and burning about 250 calories through exercise, such as a brisk two-to-three-mile walk. You can do that easy.

Here are 52 tips for each week of the year, compiled by the Los Angeles Times, and this is just scratching the surface.

1. You "work" all week. No wonder you don't want to "work" out. Find a way to move more and have fun doing it. Take a Zumba class. (Many studios will let you take your first class free.) Even if you never go back, it will redefine your definition of exercise.

2. You know that lazy, sluggish feeling you get when you drink alcohol? That's your metabolism slowing to a halt.

3. Adopt an avatar. James Bond? Lara Croft? Put it in charge of slaying your food cravings. Or pretend you're the Terminator and someone is standing between you and your workout.

4. Buy a pedometer. Slowly work your way up to 10,000 to 15,000 steps a day.

5. Gardening and heavy-duty housework, like cleaning out the garage, do count.

6. Write a long list of all the fun, sexy, sassy reasons you want to achieve your fitness goals. "I want to rock a bikini!" "I want biceps worthy of the cover Men's Health." Make copies of that list and stash them everywhere. Your wallet. Your car. Your kitchen. Review when weakness strikes.

7. Recognize: Six packs are made in the kitchen, not the gym. If you have only 30 minutes, you're better off using that time to prep the following day's breakfast and lunch than working out.

8. Jump on the boutique gym bandwagon. Try a funky, fun fitness haven, where the low-impact, calorie-torching workout happens in a room full of cutting-edge elliptical machines. The classes fly by.

9. Eat all the raw, non-starchy vegetables you can stand.

10. Exercise while doing household chores. Put in a load of laundry before you press "play" on a fitness DVD, and pause partway through to make the washer-to-dryer transfer. Or plan dinner around a casserole that bakes while you work out in the living room.

11. Give up extreme thinking. Don't give up chocolate for 2013. How about: Give up chocolate binges in 2013, and instead resolve to enjoy it in moderation.

12. Ask yourself a magic question: "How can I reach my health and fitness goals and enjoy the process?" You don't need to answer the question. Let your brain percolate on it.

13. Got a tablet? Download a movie and prop it on a treadmill at the gym. The average movie should get you through four 30-minute walks.

14. Stop trying to be Julia Child come dinner time. Store-bought rotisserie chicken plus bagged salad equals dinner. A corn tortilla quesadilla plus bagged salad equals dinner.

15. Use social media. Find fitness fanatics to follow and draft off their enthusiasm to bolster your resolve. Use Twitter to announce your goals and ask followers to hold you accountable.

16. Find more ways to move at work. Stand at your desk or while you're on the phone. Instead of a stuffy meeting room, chat with a colleague during a brief walk.

17. Home workout DVDs can get expensive. Band together with some like-minded friends or co-worker to invest in a few DVDs and swap them every month to keep things interesting.

18. You absolutely, positively have no time to work out? How about a 10-minute walk -- five minutes in one direction, then turn around -- in the morning, at noon and when you get home at night?

19. Register to walk a half marathon. You can download free training programs online.

20. Don't you wish someone would pay you to get in shape? Pay yourself. Put $5 in a jar every time you work out. Or every time you bring a healthful, delicious lunch to work. If you work out three times a week and take lunch two times a week, you'll be sitting on a sweet $1,300 come the 2013 holiday shopping season.

21. Your two best fitness buddies: Your kids and your dog. Walk to parks and just have fun. Kick a soccer ball around. Play Frisbee. Tag. Fly a kite.

22. Playing tourist in your hometown -- crawling museums, hiking scenic trails, strolling boardwalks -- is a blissful way to add steps to your pedometer.

23. Earn your dessert. Craving ice cream? Make it a single scoop that comes at the halfway point of a four-mile round-trip walk.

24. Create a private Daily Mug Shot account and commit to taking a picture of yourself every day in 2013. (Men go shirtless, women in a sports bra.) Take a spin through those photos when you need encouragement.

25. Read fitness magazines that will inspire you with new workouts (and not depress you with ridiculously skinny models).

26. Scour the Web for fitness blogs written by people like you and bookmark them. The next time you feel like skipping a workout, tap into that community for motivation.

27. Parents: You do more for your children than for yourself. Use that to your advantage. When you find yourself reaching for a doughnut, think of your kids: Do you want to saddle them with a morbidly obese, Type 2 diabetic mom or dad? That's right. Step away from the doughnut.

28. Do some year-end, rear-end projections. If you slash your Oreo consumption in half from eight cookies a week to four, you'll save more than 11,000 calories and lose nearly 4 pounds.

29. If you have a salad bar at work, use it. Bring a protein from home -- grilled chicken, hard-boiled eggs, tuna -- and drop it onto some salad bar greens.

30. Many people plan weekday meals and go wild over the weekend. Plan weekend meals, too. If you are meeting friends for a celebratory dinner on Saturday night, make sure the rest of your weekend meals stick to your program.

31. Let co-workers take the elevator. You take the stairs.

32. Keep a food journal, but don't beat yourself up about the findings. Instead, like a detective, use the journal to spot bad habits and find a way to gently correct them.

33. Do not skip meals. Ever. If you miss breakfast, there's an extremely good chance you will end up overeating at some point during the day.

34. Prepare for the apocalypse. Have healthful snacks, such as almonds or beef jerky, in your desk drawer. In your glove compartment. In your purse.

35. Supermarket survival tips: Just don't buy it and don't shop hungry. If you don't put it in your cart, you can't devour it at 3 a.m.

36. When you hear the candy dish at work calling you, ask yourself, "Will that get me closer to my goals?"

37. Download books but have a rule: You cannot listen unless you are walking, or walking the dog or on the treadmill. If it's a good book, you'll want to work out to find out what happens.

38. Get a good night's rest. You are more likely to make poor food choices and skip workouts when you're tired and cranky. Plus, your body needs the rest when it's worked out regularly.

39. Most Americans eat 250 to 300 grams of carbohydrates a day, the equivalent of 1,000 to 1,200 calories. The national Institute of Medicine recommends 130 grams. Look for small, easy ways to cut carbs. Eat the burger with half the bun. Scoop up hummus with cucumber slices.

40. When you splurge, splurge smart. Example: Those stale, store-bought cookies at the holiday party? Not worth it. Homemade holiday cookies from Mom? Enjoy in moderation.

41. Don't drink your calories. Reach for water instead of sugary drinks.

42. Find ways to relieve stress that do not involve food. Pray. Meditate. Exercise.

43. Take small, steady steps toward slashing your diet of processed food. Read the labels of anything you're considering buying. If you see ingredients you cannot pronounce, or lots of sweeteners, put it down and walk away.

44. Sugar makes you want more sugar. That has nothing to do with self-control. You're not weak. You're human.

45. Get mad. Get mad at all the ads that bombard you with enticements to eat and drink yourself silly. Get in the habit of noticing those cues, and come up with a mantra to silently repeat to yourself when you see them, such as, "I am not a billy goat. I don't eat trash."

46. What's your favorite music? That's what you should be working out to. Turn down the volume on the fitness DVD and work out to your own score.

47. If you don't like running and weights, don't do them. A perfectly good fitness regimen can revolve around yoga.

48. Would you like someone to scare you into eating fewer carbs? Read "Wheat Belly" by Dr. William Davis.

49. If you do a lot of casual or fast-food dining, read the calorie counts. Instant appetite suppressant.

50. If you tend to watch too much TV, make a deal with yourself: No screen time till the workout is done.

51. Consider your routines. How can you fit in some "flash fitness"? Can ride your bike to work one day a week? Get your fruits and vegetables during a long stroll around the farmers market? Park your car two blocks from the dry cleaners?

52. Realize that maybe the real reason you eat too much junk food is because ... you're normal.

The Los Angeles Times contributed to this story.

about Karen Nazor Hill...

Feature writer Karen Nazor Hill covers fashion, design, home and gardening, pets, entertainment, human interest features and more. She also is an occasional news reporter and the Town Talk columnist. She previously worked for the Catholic newspaper Tennessee Register and was a reporter at the Chattanooga Free Press from 1985 to 1999, when the newspaper merged with the Chattanooga Times. She won a Society of Professional Journalists Golden Press third-place award in feature writing for ...

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