Staying motivated in the
by Chef Ricardo Costa Personal Chef
It’s a new year all over again, and we all know what that means, right? Resolution to get in shape and loose weight is one of the more popular ones I hear about all the time, being a chef. The problem I usually see, however, is that people think you need to take massive measures and when the results are not fast enough, they run out of steam and quit. (That’s why gym memberships are high in January and taper off in February.) But as the old saying goes, “Rome was not built in a day,” and what we really need to do is take smaller, calculated, do-able steps. Remember, it is a lifestyle change, not a short term competition, right? So I’ve decided to share the steps I took to loose 100lbs. and show you how smaller changes in lifestyle can lead to a healthier you.
First things first Get moving:
I started by going for walks every morn- ing before work, and then again for about an hour after work. Burning calo- ries is cumulative, so you don’t have to do it all at once. I calculated every hour I walked I burned 300 calories. Any other activities I did counted as extra. Once you do set that regimen in place, you can add other things to your workouts, such as joining a sports league, or a gym for a little more variety. You can get cre- ative as long as you remember to make the activity fun. Otherwise you probably won’t continue to do it.
Eating is the key:
I know-- you hardly eat a thing and yet you still gain weight. Just remember that you have to keep “the furnace” going. No more starving yourself – that just doesn’t work. I eat six smaller meals and snacks throughout the day and never feel deprived of anything.
Keeping it simple:
To make it easier on yourself, make your lunches and dinners in advance and keep close track of the calories. I currently do this for my clients, but you can go online and find sites that will help you calculate your own specific meals. Sunday nights I do my own calorie count and trust me, it makes things much easier for the rest of the work week.
Pick better fast food:
I know we can’t always have everything ready and there will be times when we eat out. Nevertheless, we can still make better choices. Greasy hamburgers and fries can be very tempting, but most decent restaurants also offer some great salads and healthy sandwich alternatives that are a whole lot better for you. They taste a good and you won’t feel so sluggish afterwards.
Rewards are essential:
Yes, you need to reward yourself for reaching millstones, but instead of a fattening treat, how about something healthier? Like a trip to the mall for an item of clothing, or a nice low-fat frozen
yogurt instead of ice cream (pink berry is my favorite).
Make it a way of life: For years, I never understood why I would keep losing weight and then gain it back again, but I’ve finally realized that it’s about a way of life and not a six- week or eight- week course like some of these “reality” weight loss TV shows offer. Make a resolution that you can live with forever.
Remember too, that even if you make a mistake, you can always start over. Mistakes are a part of life and that’s how we learn. We are all on this spinning rock for a short time and the key to a long, happy life is being healthy. For questions and recipe ideas feel free to contact me anytime at
rickyfeedstheworld@yahoo.com
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New Year
Vol. 2 Issue 3 | 15
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