This is the last week of a 12-week program where we are adapting and applying the principles outlined in Dr. Kelly Traver’s life-changing book, The Program.
Last week, we learned about the secrets of successful aging. This week’s chapter focuses on how we can develop habits that will help us maintain our fitness and health in the days ahead. Here are the highlights of week 12:
Secrets of Becoming Healthy Forever
Dr. Traver cautions us that we’ll be swimming against the current culture of supersized portions and sedentary habits if we are to maintain our health and fitness. She also reminds us that our health and fitness makeover requires a commitment, even if we get bored or forget why we started making changes. But we don’t need to be perfect to make progress, and the joy in moving around in our bodies will offset sacrifices.
Dr. Traver’s advice for promoting health benefits for the entire family includes the following recommendations:
- Eat one meal together as a family at least once a day, even if it’s breakfast.
- If your family is on the go, designate one night a week as family dinner night.
- Prepare simple meals to minimize kitchen time.
- Turn off the television, the phones and other electronic devices during the mealtime.
- Eat at a table so you can talk and make eye contact.
- Keep family mealtime positive so that it becomes a treasured occasion.
Weight Maintenance
Most experts believe that weight loss is much easier than weight maintenance. In a study of individuals who had lost 60 or more pounds and maintained the weight loss for two or more years, researchers found common strategies. These individuals exercised an hour a day, limited fat, weighed themselves once a week, logged their food intake, ate breakfast daily and maintained a consistent eating regimen on both weekdays and weekends. These individuals also believed they could succeed, developed coping strategies for stress and had strong social support. In light of this research, Dr. Traver recommends four actions:
- Weigh in each morning.
- If you gain more than three pounds, start keeping a log of your food intake and exercise schedule.
- Take care of emotional issues.
- Exercise regularly.
Exercise can be maintained if you choose exercise you like and vary activities so you don’t get bored. For instance, exercise with a friend, join a class, sign up for a 5K walk or create a competition among friends and colleagues. Schedule exercise as you would other appointments.
Dr. Traver concludes this chapter with a checklist to determine if you are your own best coach. You can review the list periodically to see if you are making progress managing your health affairs.
Exercise 1: Identify Practices That You Will Continue Indefinitely
Review the four actions that Dr. Traver considers essential to success. How many of them are you willing to commit to on a regular, ongoing basis? Share that commitment here with other readers who are participating in this program.
Exercise 2: Strengthen Your Self-Management Skills
Do you believe you are capable of changing? Can you get through hard times and recover? Can you find a silver lining in tough situations? Will you develop strategies to handle difficult situations? Can you visualize your goals? Can you replace the demand for perfection with a commitment to persistence? Leave a comment with your responses to these questions.
Exercise 3: Do Your Homework and Show Up
Note in your journal the ongoing habits you will regularly practice. Review last week’s goals and decide on this week’s short-term goals. Leave a comment with your long-term and short-term goals in response to this blog post.
I look forward to reading this week’s comments from readers who are participating in this 12-week program.
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