Yes, you can lose those pounds and inches

CHANCES are that if you are reading this article, you are too heavy. But this time, you're sticking to your fitness plan, watching your caloric intake and making healthier choices long enough to see some results. Right?

If so, C-O-N-G-R-A-T-U-L-A-T-I-O-N-S! But many women, sad to say, are stuck (emotionally and physically) and can hardly lose any excess pounds and inches. It's one of the most difficult challenges that women confront.

So what gives? Most women have heard that the battle to shed those unwanted pounds gets increasingly tougher with age and lifestyle changes. What some women may not know is that being overweight stems from a variety of factors, including slow metabolism, stress, body type, mental blocks, medications, menopause, medical problems, genetics and hormonal imbalances. Plus, you can't overlook the overeating factor, no matter if you're young or more mature.

A stagnant exercise routine or not eating enough can also sabotage your weight-loss plan, experts say. The body often becomes familiar with the routine and adjusts to conserve calories. When you eat less than 1,000 calories per day, nutritionists say you undermine your weight-loss program because your body isn't getting enough nutrients to run efficiently.

"Sometimes it is not about how long we stay on the treadmill," says Rhonda Maes, Ph.D., an advanced personal trainer at Bally Total Fitness health club in Chicago. "There are many layers in our daily lives that may be superceding the ability to lose weight. The attack [on weight loss] often has to be multidimensional. You may need to address a variety of issues before working on your weight-loss plan."

If you are stressed out by marital or job issues, for example, your body may be too tense to lose weight, says Dr. Maes, who has a doctorate in clinical psychology. Stress also may lead to emotional eating to medicate or comfort oneself, she says.

It becomes a vicious cycle, with you consuming too many calories to allow weight loss. That's why it is important to record daily food intake to keep track of your caloric goals.

A special report on women and weight loss by the Mayo Clinic confirms that you may be setting yourself up for weight-loss failure if you're distracted by major life problems.

"Get your priorities straight," the report says. "It takes a lot of mental and physical energy to change habits." So, if you're unhappy, it's important to find out what's eating you.

Whether you are trying to shed a few vanity pounds or a more substantial weight loss to improve your energy and health, fitness experts offer the following tips to improve your chances for a breakthrough:

MAKE A COMMITMENT. Losing weight takes time and effort. Increase your motivation by focusing on the big picture--to be healthy and to improve your self-esteem.

SET REALISTIC GOALS. Healthy weight loss is slow and steady. Aim to lose no more than one to two pounds a week.

DON'T DIET. Nutritionists say fad diets and diet pills are not the long-term answer. Making healthier food choices, controlling portion sizes and monitoring your caloric intake work best. For a woman weighing 250 pounds or less, a daily goal of 1,200 calories is recommended, according to the Mayo Clinic. Use a daily record-keeper.

EXERCISE REGULARLY. Gradually increase intensity, frequency and duration.

Dr. Maes takes her clients through rigorous, customized workouts to boost metabolism, stimulate circulation and target "trouble zones," such as heavy thighs and buttocks, flabby arms and sagging abs. She recommends incorporating weight training, and cardiovascular and flexibility exercises.

"You have to shift the demands on the body with frequency, intensity and duration," Dr. Maes says. "You have to move the body outside its comfort zone."

To boost slow metabolism, jumping rope, jogging and running or walking uphill on a treadmill for 30 minutes or more are good choices. The intensity should reflect your fitness level.

Increase the caloric burn and melt fat in the butt and thigh areas with squats and lunges while holding barbells, and by using risers and free weights. Maes advises beginning your barbell routine with three sets of 15 repetitions; increase the weight to make the exercise more challenging.

Tight tummies demand good, old-fashioned abdominal crunches. Make sure you contract muscles to isolate the targeted muscles.

For shapely, toned arms, Dr. Maes recommends push-ups using a bosu, a semicircle-like device that forces the body to work core muscles. "It's great for the back, shoulders, triceps, biceps and chest," she says.

Upper-body stretching exercises release stress from the back and shoulders. Such exercises also help to improve circulation and digestion. Perform each stretch slowly and take deep breaths during and between breaks.

If you are serious about losing weight, be patient and positive. Set your routine, stay committed and make each move count! You are on a fitness journey. Don't quit! It's your year to achieve your fitness goals and look your personal best.

COPYRIGHT 2006 Johnson Publishing Co.
COPYRIGHT 2008 Gale, Cengage Learning