GET HEALTH

“One and two and three and four, and get them sit ups right, and tuck your tummy tight and, do your crunches like this.”- Kayne West

We’re all familiar with Kayne West’s workout plan. With summer dropping by for a four month visit, some of us are committing to daily abdominal routines, cutting back on carbohydrates, and energy pills that speed up your metabolism while suppressing the appetite. We’re trying anything, and I mean anything, to rid our bodies of that extra fat that crept up during winter hibernation.

So what’s the first step to weight loss? PATIENCE! It took time before those skinny jeans started to feel like a straight jacket, and it’s going to take time to get back into them. Guess what? It’s ok; you are a living and breathing human being, weight gain and weight loss are a part of life. While it’s easier for some to loose and others to gain, keep in mind that everyone’s process is different. Be patient with your body, and do not frustrate yourself. Frustration can lead to binge eating and inactivity, both can severely destroy your long term goal of weight loss.  As you embark on this journey take deep breaths and continue to encourage yourself; even when the scale doesn’t move as quickly as you’d hoped.

So now that I’ve got you breathing, and not judging yourself, stop looking at weight loss as a get skinny quick scheme; but as a daily routine. Extend your goals past fitting into that size eight dress for the annual all white BBQ, but say, “I want a lifestyle change.” The American Obesity Association says that African Americans and Hispanic Americans have the highest rates of obesity in the United States.  Obesity can lead to high blood pressure, diabetes, and even some types of cancer.  With statistics like that, that’s enough to get my booty up and running in the winter and summer months.

Approach your lifestyle change gradually. Cutting out all sweets and fried foods will send your body into shock. If you’re use to eating all the honey buns and plantains you want, depriving your body will only increase your cravings. Try to cut junk food down to once or twice a week. Replace things like ice cream with low to nonfat yogurt, and 1% milk fat cottage cheese. Not sweet enough? You can easily sweeten these foods with ½ tablespoon of honey; a natural source of sugar. Grilled chicken and turkey are excellent sources of protein, which help build lean muscle. They are much lower in fat and chemicals than the same bird deep fried.

Also, try to drink half your body weight in water. Don’t worry; drinking more than the standard 64 ounces will not drown you. It’s okay to replenish your cells, it aids in the digestion and weight loss processes.

In addition to healthy eating, you must exercise! There is no way to get around it. Complaining that you don’t have enough time?  Thirty minutes of cardio exercise, three days a week, will strengthen your heart, increase your endurance, and burn 100-300 calories per session; depending on speed and intensity.  Bicycling, running, and speed walking are examples of a cardio workout. You will know you are doing these exercises to your full potential if your speech is staggered, causing you to take deep short breaths several times during a sentence.  

Let’s Recap:

If you stick to these tips you will not only reach your short term goal of a slimmer you, but a stronger heart. Remember, life’s a journey, not a sprint. Here’s to a healthier you, good luck!

                                                                                                            - Emana Rachelle